Warm-up

3 Rounds:

100m Jog

10 Lunges

3 Cleans (build to workout weight)

MetCon:

Partner 6 Rounds For Time

200m Run

20 Single DB Overhead Lunges

10 Cleans

*Pace Goal: 23:00-26:00

*split reps as needed

Beginner: No weight on lunges, 20 Russian KB swings

Intermediate: 35/20, 135/95

Advanced: 50/35, 185/125

Sport: 70/50, 225/155