A. GENERAL
Animal Walk Relay Race:
- Bear Crawl
- Crab Walk
- Inchworm
- Spiderman lunges (ok, KIND of an animal)
Set up class in groups of 3-6 athletes. PErform
the race with athletes doing 1 to 3 of each
"animals". Whoever wins gets bragging rights!

B. SPECIFIC
Double DB hang clean (grab workout weight)
5 DB hang clean / arm
2 x 5 Double DB hang clean (cue elbows high and
outside, no curling)
----
Front Rack db Reverse lunges
10 DB reverse lunges with 1 DB, holding opposite
ends
10 Double DB front rack reverse lunges
----
Glute Bridge floor press
10, with one DB holding opposing ends
10 with two DBs
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Practice round (optional)
4 DB hang cleans
4 DB reverse lunges
4 Glute Bridge floor press
15 sec Row or machine substitution (skip if running)

10 rounds for time
10 Double DB Hang Cleans
10 Front Rack DB Reverse Lunges
10 Glute Bridge DB floor press
15/12 Cal Row

@ 50/35 lbs x 2

Rest 1:00 after rounds 2, 4, 6 & 8

Row substitution:
- Bike 12-15 Cals (Bike erg = 12/10)
- 200m Run
- Ski 12-15 Cals

Score: Total time, minus 4 minutes
TC: 40 minutes
KG: 22.5/15

Scaling Options
Beginner
8 rounds
8 Double DB hang Cleans
8 Front Rack DB Reverse Lunges
8 Glute Bridge DB floor press
10 Cal Row
@ 25/15 lbs x 2

Intermediate
@ 35/25lbs

In Pairs

3 x 10 min Amrap, Rest 2 minutes between Amraps

Amrap 1 & 3:
While 2 partner runs 200m the other
partner performs rounds of:
10 Double Hang Cleans
10 DB Front Rack Reverse Lunges

Amrap 2
While 1 Partner runs 200m the other
performs rounds of:
10 DB Glute Bridge floor press
10 Alternating DB Hang Snatch (1 DB)

@ 50/35lbs

Score: Total rounds & reps
TC: 34 minutes
KG: 22.5/15

Scaling Options
Beginner
@ 25/15 lbs

Intermediate
@ 35/20 lbs

Medicine ball sit-up tosses against wall or to partner
3 x 1:00