1 ROUND

200m Run

Into…

Line Drills (25ft Lengths)

High Knees

Butt Kickers

Toy Soldiers

Hip Openers

Hip Closers

Skip

Into…

2 ROUNDS

200m Run

10 BB RDL→ BB DL

10 Hang Muscle Cleans→ Hang Power Cleans

10 Front Squats

400m Run

9 Deadlifts

12 Front Squats

15 Power Cleans

1 Mile Run

15 Power Cleans

12 Front Squats

9 Deadlifts

400m Run

*Weight Options (same weight all 3 movements)…

155/105

185/135

205/145

(Score is Time)

KG BB1: (70/47.5)

KG BB2: (85/60)

KG BB3: (93/65)

400m Run

9 Deadlifts

12 Front Squats

15 Power Cleans

1 Mile Run

15 Power Cleans

12 Front Squats

9 Deadlifts

400m Run

*Weight Options (same weight all 3 movements)…

115/75

135/95

155/105

(Score is Time)

KG BB1: (52.5/35)

KG BB2: (60/42.5)

KG BB3: (70/47.5)

FOR TIME*

400m Run

18 Deadlifts

24 Front Squats

30 Power Cleans

1 Mile Run

30 Power Cleans

24 Front Squats

18 Deadlifts

400m.

*Complete all work in order. P1 works while P2 rests. Split reps evenly. Partners run the 400s and the 1 Mile together as a team.

(Score is Time)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)