Warmup 3-5min monostructural activity -Then- Foam roll – 10-15 passes on each body part -Upper back -Lats -Traps (use barbell if needed) -Quads -Glutes then:
1 round with light weight
Workout Notes Load: Medium Repetitions Medium Duration: Medium-long with goal times between 14-18 min.
4 rounds for time of: Run, 400 m 7 Hang Power Cleans, 7 Front Squats, 7 Shoulder-to-Overheads
Scale 4 rounds for time of: Run, 400 m 7 Hang Power Cleans 7 Front Squats, 7 Shoulder-to-Overheads
Substitutions Run 400m – substitute 800m bike, 500m row or 500m ski erg *Substitute double dumbbells or a bag for all barbell movements.
accumulate 2 Min Plank hold (side and front hold)
Accessory 3 Rounds for quality 8 Double dumbbell lateral raise, pick light to medium weight 8 Double dumbbell front raise, pick light to medium weight 8 Double dumbbell standing press, pick light to medium weight Rest 1-2 min between rounds