WARM UP (8 minutes)
Knee Pulls
Quad Pulls
Heel Scoops
Lunges
Leg Swings
100m Shuttle Run
BARBELL WARM UP (6 minutes)
Clean Pulls
Hang PWR Cleans
Front Squats
Shoulder Press
Hang Squat Cleans
Push Press
Clusters
STRENGTH (20 minutes)
Every 2 minutes for 10 rounds
Hang Squat Clean + Push Press + Jerk
Level 1) Use DBs
Level 2) As designed
Level 3) Split Jerk
METCON (16 minutes)
For time (16 minute CAP)
16 Clusters @ 115/85
Run 400m
12 Clusters @ 115/85
Run 400m
8 Clusters @ 115/85
Run 400m
4 Clusters @ 115/85
Run 400m
Level 1) DB Clusters & Bike 1-1.2km
Level 2) As designed
Level 3) Barbell @ 155/105