0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Workout
45:00-55:00 Workout
55:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Stretch
Ankle Mobility
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
1 Power Clean + 2 Front Squats
*build to starting weight
Strength
5 sets of Complex
3 Power Cleans + 5 Front Squats
*recommend starting at 60-65% of your power clean max and building from there
Workout Prep
2-3 Rounds
4 Double KB Box Step-ups
100m Run
Workout:
AMRAP x 10
400m Run
20 Double KB Box Step-ups @35/26, 24/20”
PACE GOAL: 4-5 Rounds
FOCUS:
Lower body muscular endurance
STRATEGY:
2:30 or less on the run
Steady pace on the step-ups, grip will become an issue as the workout continues