Warm Up
FOR TIME (7 MINUTE CAP)
2 SETS
:45 Shuttle Runs
10 Step-ups
10/10 Single Arm DB Deadlifts
8/8 Single Arm DB Hang Cleans
2 SETS
:45 Shuttle Runs
10 Box Jumps
10/10 Single Arm DB Deadlifts
8/8 Single Arm DB Hang Cleans
Skill
EVERY :30 x 5 SETS*
4 Hang Power Cleans
*Weight should be slightly under workout weight.
-Rest 1:00 & Increase Load
EVERY :30 x 5 SETS*
4 Hang Power Cleans
*Weight should be at workout weight or slightly over workout
weight.
Workout
EVERY 3:00 x 4 SETS
10 Hang Power Cleans
10 Box Jumps
200m Run