WARM-UP

½ Tabata Bike (:20 on/:10 off, 4 rds)

2 ROUND
10 Air Squats
6 Clean Deadlifts
6 Upright Row
10 Elbow Punches

½ Tabata Bike

1 ROUND
6 Clean Pulls
6 Hang Muscle Cleans
6 Front Squats

STRENGTH (ALL)

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

1 Clean*
+
2 Front Squats
+
1 Hang Clean*

*Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME
30/25 Cal Bike
30 Hang Squat Cleans (95/65)
30/25 Cal Bike

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

FOR TIME
25/20 Cal Bike
30 Hang Squat Cleans (65/45)
25/20 Cal Bike

(Score is Time)

KG BB: (30/20)

OPTIONAL COOLDOWN 

2-3 SETS
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Bike

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.

4 ROUNDS FOR TIME
400m Run
20 Wall Balls (Athlete Choice)
10 Burpee Broad Jumps
10/8 Cal Ski or Row

(Score is Time)