WARM-UP

QUICK RUNNING DRILLS*

Dynamic Knee Hug

Dynamic Hamstring Scoop

Toe Walk

Heel Walk

High Knees

Butt Kickers

*25ft out and back

Into…

AMRAP × 5 MINUTES

100m Run

6 Burpees

6 Barbell RDLs

6 High Hang Muscle Cleans

STRENGTH (ALL) – Build to a Heavy 2-Rep Power Clean* Power Clean for load:

#1: 2 reps

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

800m Run

20 Burpees to Target*

10 Power Cleans (185/135)

*Target is 6″” Above Standing Reach.

(Score is Time)

KG BB: (85/60)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

800m Run

20 Burpees

10 Power Clean (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

EMOM × 6 MINUTES

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box

Breathing*

*Box Breathing = :04 Inhale + :04 Hold +

:04 Exhale + :04 Hold