Warm Up : (15 Minutes)
Limber 11
This warm-up is a complete
warm-up that encompasses mobility drills.
Strength : (15 Minutes)
EMOM 10:
2 Sumo Deadlifts for Speed @80%
– Reset on each rep
– No Box Jumps this week
– After deadlifts, warm-up hang squat
cleans.
Metcon : (20 Minutes)
Every 4:00 x 4 Sets:
10 Hang Squat Cleans (115, 75)
200 Meter Run
Rx+:(135, 95)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Alternate Beginner Workout:
Every 4:00 x 4 Sets:
10 Goblet Squats (45, 25)
100-200m Run
Score = Fastest Split Time