WARM-UP
400m Group 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)
10 Elbow Punches
Immediately Into…
2 SETS
5 Clean Deadlifts
10 Hang Muscle Cleans
5 Hang Squat Cleans
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build to Your Workout Weights
(No Measure)
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
200m Run
40 Squat Cleans (135/95/65)
400m Run
30 Squat Cleans (155/115/75)
800m Run
20 Squat Cleans (185/135/95)
400m Run
10 Squat Cleans (225/155/105)
200m Run
*Partners complete Runs together. P1 works on the Squat Cleans while P2 rests, alternate as needed.
(Score is Time)