Fri 11th September

WARM-UP

• 200m Run

Into...

2 SETS BARBELL WARM-UP (3-5 reps of each)

• Clean Grip RDL

• Hang Hi-Pull Hang Muscle Clean

• Hang Power Clean

• Strict Press

• Push Press

• Push Jerk

Into...

• 200m Row

HERO WORKOUT* “9/11”

FOR TIME

• 2001m Run*

• 11 Box Jumps (24/20)

• 11 Thrusters (50/40)

• 11 Chest-to-Bar Pull-Ups

• 11 Power Cleans

• 11 Handstand Push-Ups

• 11 Hang Power Clean

• 11 Toes to Bar

• 11 Deadlifts

• 11 Push Jerks

• 2001m Row

*Original workout format attributed to CF BelAir. **Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)