1. Movement Prep/Activation
Tabata: :20 on, :10 off
6 sets each of:
Jogging
Rowing
Up Downs

2. Workout Prep
1 set
100m Run (at workout pace)
100m Row (at workout pace)
1 Burpee Broad Jump
1 Line Facing Burpee
1 Burpee to 6” Target

EMOM 10

3 Position Power Clean (floor -> above knee -> pockets)

Work to a heavy set

3 Position Power Clean EMOM x 10

15 CAP

21 Squat Clean (95/65)

42 Sit Ups

15 Squat Cleans (115/75)

30 Sit Ups

9 Squat Clean (135/95)

18 Sit Ups

RX
3 Sets
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to Bar (out of reach bar)

3 Min OH Hold (45/25)

2 Min Squat Hold

1 Min Hang Hold

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose