Warm Up
400m Run
Into
2 ROUNDS
5 Scap Push-Ups + 5 Slow Eccentric Push-Ups
10 Alt. Lunges
5 Empty Barbell Hang High Pulls + 5 Empty Barbell Hang Muscle
Cleans
Into
400m Run
Skill
ON A 12:00 RUNNING CLOCK
Build to a Moderate-Heavy Complex:
2 Hang Power Clean +
1 Power Clean
PARTNER WORKOUT TEAMS OF 2
FOR TIME*
800m Run
Into…
20 ROUNDS
7 Push-Ups
6 Front Rack Lunges
5 Hang Power Cleans
Into…
800 Run
*P1 & P2 will run both 800m together. The 20 Rounds will be I-Go, You-Go style.
P1 works through a full round while P2 rests.