WARMUP
3 ROUNDS
1 min Bike
10 Box Jump Prep*
10 Squat Prep**
5 High Hang Muscle Clean
*10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights)
**10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air Squats
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Hang Power Clean
+
2 Front Squat
+
1 Hang Clean
(Score is Weight)
PARTNER WORKOUT
IN TEAMS OF 2…
2 ROUNDS FOR TIME
2400/2100m Bike
80 Box Jump Overs (Athlete Choice)
40 Hang Cleans (Athlete Choice)**
*Partners will bike together. All other work will be split as needed with P1 working and P2 resting.
**Option for Power or Squat.
(Score is Time)
SOLO OPTION
FOR TIME
2400/2100m Bike
50 Box Jump Overs (24/20)
25 Hang Power Cleans (155/105)
1200/1000m Bike
30 Box Jump Overs (30/24)
15 Hang Cleans (185/135)*
*Option for Squat or Power.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Box Elevated Pigeon Pose
-Rest as Needed b/t Sets-
(No Measure)