Warm Up
3 Rounds
20 Mountain Climbers
5 Squat to Bootstrappers
15 Jumping Jacks
5 Pause Squats
10 Rev Hand Spider Lunges
5 Jump Squats
Prep (18 Minutes)
1×2 three position Pause Extensions+ 2 Hang Hi Pulls+ 6 Front Squats (bar only)
2×2 Hang Squat Cleans
3-3-2-2 Squat Cleans working up (should get to at least intended 3rd weight option)
Partner Met Con (22 Min Cap)
Run 400
9 Squat Cleans (M:135/105/75, W:93/73/53)
Run 400 M
7 Squat Cleans (M:165/135/95, W:123/93/63)
Run 400 M
5 Squat Cleans (M:195/155/105, W:143/103/73)
Run 400 M
3 Squat Cleans (M:225/175/115, W:153/113/78)
First partner runs, then completes 9 Squat Cleans, then rests while second partner does same.
While first person starts second 400 run, partner adds weight for round of 7, etc.
Weight progressions:
135-165-195-225 (add 15s each round)
105-135-155-175 (add 15/10/10)
75-95-105-115 (add 10/5/5)
93-124-143-153 (add 15/10/5)
73-93-103-113 (add 10/5/5)
53-63-73-78 (add 5/5/2.5)
RX+
Both Partners run 400 M. together,
6-4-2 each Squat Clean M:185/W:123
Run 400 M
5-3-1 each Squat Clean M:205/W:143
Run 400 M.
3-2-1 each Squat Clean M:225/W:153
Run 400 M
Partners run together, A does 6 reps, B does 6 reps, A does 4, B does 4, A does 2, B does 2 then run.
