A) Whiteboard Brief (0:00 – 3:00)
– Metcon: One person will work at a time. Keep in the mind the loading gets progressively heavier as the reps decrease on the power cleans. Split work as needed with one person working at a time.
B) Warm Up/Mobility (3:00 – 15:00)
Run 400 Meters as group then,
5 Clean Deadlifts
4 Muscle Cleans
3 Power Cleans
2 Front Squats
*Add light weight to bar
3 Power Cleans on coaches call
*Add light weight to bar
2 Power cleans on coaches call
C) Metcon (20:00 – 60:00)
For time with a partner:
Run 1 Mile
30 Power Cleans (135, 95)
20 Burpees
Run 1 Mile
20 Power Cleans (185, 125)
20 Burpees
Run 1 Mile
10 Power Cleans (205, 135)
20 Burpees
*One person works. Split as needed.
L3: (115, 75) (135, 95) (155, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (Deadlifts at 155, 105 for the entire workout)
36 Minute Time Cap