WARMUP
3 min Row (increase intensity each minute)
into…
2 Rounds
10 Alt. Step-Ups
5 Vertical Tuck Jumps
5 Box Jumps
10 Empty Barbell Deadlifts
5 Empty Barbell Upright Rows
10 Alt. Elbow Punches
STRENGTH
EVERY 2:00 x 5 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is start heavier and build to heavier.
**Option for Squat or Power.
(Score is Weight)
WORKOUT
FOR TIME
500/400m Row
30 Box Jumps (20)
20 Hang Power Cleans (155/105)
300/250m Row
20 Box Jumps (24/20)
10 Power Cleans (185/135)
250/200m Row
10 Box Jumps (30/24)
5 Hang Squat Cleans (205/155)
(Score is Time)
OPTIONAL AFTER PARTY
2 SETS FOR QUALITY
100m EZ Row
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)