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)