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Sun 27th December



WARM-UP


ON A 5:00 RUNNING CLOCK

  • 200m Run

  • 10 Barbell good mornings

  • 20 Alt. Behind the Neck Elbow Punches

  • 10 Back Rack Squat Jumps

  • 10 Hang Muscle Cleans

  • 10 Strict Press

  • 10 Hang Power Cleans

  • 10 Push Press

  • 200m Run

STRENGTH

ON A 15:00 RUNNING CLOCK...

  • Build to a Moderate-Heavy 3-Rep Clean & Jerk* *Power or Squat, athlete choice!

(Score is Weight)

PARTNER WORKOUT

IN TEAMS OF 2...

ON A 22:00 RUNNING CLOCK...

  • 800m Run

  • 40 Clean & Jerks (35/25)

  • 400m Run

  • 40 Clean & Jerks (45/32.5)

  • 200m Run

  • Max Clean & Jerks (55/37.5) in Time Remaining*...

*Option for (60/40) for final set


*Partners will run together, split the Clean and Jerks as needed.

(Score is Reps)

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