400m Run or Row
-then-
2 Rounds of:
10 Alt Box Step Ups
10 Lunge Steps
10 V-Ups
5 Strict HSPU
GET STRONG (15 Min)
Back Rack Lunge Every 3 min for 15 min
12 Lunge Steps (6/leg)
GET FIT (15Min)
9 down to 1 reps of:
Bar Facing Burpees
Squat Cleans 155/105
Chest to Bar Pull Ups
*15 Min Cap
COMPETITORS EXTRA For Time
400m Run or Row
25 Toes to Bar
20 Deadlift 315/215
25 Toes to Bar
400m Run or Row
*10 Min Cap
ATHLETE NOTE:
GET FIT: The Cleans should take roughly the same amount of time as the Burpees and CTB added together. The balance is half weightlifting half "gymnastics". So don't rush the Cleans, singles are good.
COMPETITORS EXTRA: The deadlifts are heavy, so don't lose your form. Keep a tight core.