WARM-UP

2 ROUNDS
20 Bunny Hops
10 Empty Barbell High Hang Muscle Cleans
10 Alt. Elbow Punches
20 Ant. Tib Raises

Into…

2 ROUNDS
40 Single Unders or 25 Double Unders
10 Empty Barbell Clean Deadlifts
10 Empty Barbell Strict Press
20 Hollow Rocks

STRENGTH (ALL)

ON A 16:00 RUNNING CLOCK…
Build to a Heavy Complex…

2 Hang Cleans*
+
1 Shoulder to Overhead

*Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

EVERY 1:15 x 10 SETS
2 Hang Clean & Overhead (Athlete Choice) + 25 Double Unders*

*Athletes can build weight as they go. Missed reps do not count toward total weight.

(Score is Total Weight)

WORKOUT (FITNESS)

EVERY 1:15 x 10 SETS
2 Hang Clean & Overhead (Athlete Choice) + 40 Single Unders*

*Athletes can build weight as they go. Missed reps do not count toward total weight.

(Score is Total Weight)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs

-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. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

5 ROUNDS FOR TIME
600m Run
15 Sandbag Ground to Shoulder (or Power Cleans 135/95)
20 DB Walking Farmer Lunges (50/35)
300m Row

(Score is Time)