Warmup
Time: 20
5 Inch Worms
12 Russian Kettlebell Swings
15 Air Squats
5 Broad Jumps
12 Russian Kettlebell Swings
15 Air Squats
+
Review Hang Squat Clean
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
In Partners
35 Minute AMRAP
10-20-30-40-50…etc.
Hang Squat Cleans 95/65->75/55->55/35
Burpees Over Bar->Bodybuilders->To Box
200m Run at end of every round
Athletes should focus on perfect form hang squat cleans and holding a consistent pace. Choose a weight that athletes can maintain at least sets of 5. This will be a combination of long Aerobic Power and Stamina (due to the squat cleans). Expect the legs to blow-up on this one.