General Warm-up
Then..,
9min Cap
21 Cals
21 Air Squats
200m Run
15 Cal
15 Air Squats
200m Run
9 Cals
9 Air Squats
*With Vest
Then..,
Clean Warm-up
Then…,
12min Clock
Power Clean + Hang Cluster (Build)
Then..,
800m run with (2) 50/35lb DBs
immediately into;
800m run with (1) 50/35lb DB
immediately into;
800m run with no DBs
*Try to go as hard as you can on ALL 3 sections. There is NO REST between runs.
Then..,
100 Flutter Kicks 1/2
100 Straight Arm Plank DB Pass Through
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