Warm Up
ON A 5:00 RUNNING CLOCK
200m Jog
Immediately into
2 SETS
10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)
8 Kang Squats (w/ or w/o barbell)
6/6 Elbow Punches
Immediately into
200 m Run
Skill
EVERY 1:30 x 7 SETS*
3 Hang Squat Cleans
*Keep weight light-moderate.
Workout
7 ROUNDS FOR TIME
200m Run
8 DB Hang Squat Cleans