010620

Every 3:30 for 24:30 (7 sets):

Power clean complex:

• High hang,
• mid thigh,
• above knee,
• below knee,
• floor

(Choose a weight that allows you to go unbroken 135/95,115/75, 95/65, 65/45)

200/150m run (Scale as needed)

5-10 Burpee box jump over (24/20#)

Mobility:
1 minute foot mash with single lax ball (each side)
1 minute lying knee twist

Mobility:

5 minute general foam roll

For time:
5-4-3-2-1
Wall walk-ups
30-25-20-15-10
Box jumps (24/20″)
25-20-15-10-5
Burpees
:60-:50-:40-:30-:20
Accumulated L-Sit or Hollow hold
*20 minute cap. Scale by removing first round.

Mobility:

5 minute general foam roll

For time:
5-4-3-2-1
Wall walk-ups
30-25-20-15-10
Box jumps (24/20″)
25-20-15-10-5
Burpees
:60-:50-:40-:30-:20
Accumulated L-Sit or Hollow hold
*20 minute cap. Scale by removing first round.

Mobility:

5 minute general foam roll