Warm-Up
One set of:
Row x 500m, nasal breathing only
Followed by…
If you are working on the Performance track, complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Followed by…
If you are working on the Fitness track today, complete two sets of:
Dive Bomber Push-up x 10 reps
Kettlebell Suitcase Carry x 50 feet per side
Kettlebell Swing x 10 reps
Conditioning
Against a 3-minute clock…
Row 500 Meters
Max Reps of Strict Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Kettlebell Swings
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.