Warm-up

3 Rounds:

100m Jog (easy, moderate, hard pace)

5 Burpees

Energy Systems

Every 3 minutes for 15 minutes

200m Run

*push hard and stay consistent across all sets

MetCon:

As Many Reps as Possible in 11 minutes:

1 Deadlift

1 Hang Power Clean

1 Lateral Bar Burpee

2 Deadlift

2 Hang Power Cleans

2 Lateral Bar Burpees

3,4,5…etc.

*Pace Goal: get to or past 10 reps of each

*if you get through 10 reps of each, that is 165 total reps

*Deadlift: keep your chest up and focus on flexing your butt to help save your back

*Hang Power Cleans: this will get grippy, stay unbroken through 5, split as needed from there. Be smart about not doing extra reps…if you are on the round of 6 and are going to break in between the deadlifts and cleans then don’t do 6 deadlifts then drop, you will just do an extra deadlift to pick the bar up for the hang power cleans

Burpees: breathe and move

Beginner: KB Sumo Deadlift High Pulls, Up Downs…yes, only two movements, same rep scheme

Intermediate: 115/75

Advanced: 135/95

Sport: 155/105