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

Against a 3-minute clock…
Row 500 Meters
Max Reps of Toes to Bar

Rest 60 seconds, and then…

Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

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Courtney (she/her/hers)
Courtney (she/her/hers)
May 11, 2023 9:14 am

T2b: 12+12+12+12
Cl @125#: 6:+4+3+4

Should have done 115 for some UB reps; these were ~4 sec singles

Kyle Rowe
Kyle Rowe
May 11, 2023 5:57 am

T2B 8-6-6-4
PC (185) 5-4-5-4

May 11, 2023 3:32 am

1a. 15 toes to bar
1b. 8 cleans at 165
2a. 17 toes to bar
2b.10 cleans at 165
3b 12 toes to bar
3b. 5 cleans at 185
…. Hand ripped awesome
4a. V ups for 22
4b. 25 dips

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