Thursday
Warm-up
4 ROUNDS INCREASING EFFORT EACH ROUND
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8/8 DB Strict High Pulls
8/8 DB Hang Power Clean
:20 Rest
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8/8 DB Strict High Pulls
8/8 DB Hang Power Clean
:20 Rest
**10 MIN CAP**
Extended Warm-up
Power Clean (8×2)
Workout
Metcon (Time)
FOR TIME
22-16-10
Burpees
Power Clean (Rx 95/65)|(Rx+ 135/95)
22-16-10
Burpees
Power Clean (Rx 95/65)|(Rx+ 135/95)
-8:00 Time Cap-
Finisher
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
HS Walk, Wall Walk or HS Hold Practice & Play
2 TNG Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.