Warmup
Time: 20
400m Run/jog
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10 Leg Swings (forward -back)
10 Leg Swings (side-side)
10 DB Presses e/s
15 Rkbs
x2
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Review DB movements
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
6 Rounds for time:
12 DB Hang Cleans 50/35->35/20->20/10
200m Run
12 DB Front Squats 50/35->35/20->20/10
200m Run
This should be done at a steady and consistent pace (80-85% hr), with both Aerobic Power and Stamina elements. DB movements should be unbroken and smooth.