MOB: Full Body
WU: 5 BB Power Cleans. 5 BB Ft. Squat. 200m run
S: Back Squat. 5×5 @65% 1RM. Start the clock. Begin a set at 0:00, 2:00, 4:00, 6:00 and 8:00 marks. Focus on TECHNIQUE and SPEED out of the bottom!
C: AMRAP in 12:00 of:
5 Power Cleans 115/75
10 Front Squats 115/75
200m Run
Option 1: 95/65
Option 2: Weight of choice.
Option 3: Weight of choice. Run to the crosswalk and back or row 250m.
PWMOB: Stretch hamstrings, hip flexors
Advanced: 135/95
Endurance: 95/65