Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
7 RDL
7 Muscle Clean
7 Elbow Rotations
7 Front Squat
7 Shoulder Press
14 Beat Swings
0-15 Min RT
Front Squat (5 x 5 E2MOM @ 60-70%)
15-30 Min RT
Metcon (5 Rounds for reps)
5 x 2 Minutes
200m Run
Max Reps Power Cleans @ 155/105
Rest 60 Seconds
30-55 Min RT
Run should be very close to 60 Seconds, if not under. Try for sets of at least 3 on your power cleans.
Variation 1:
200m Run
@ 135/95
Variation 2:
100m Run
Deadlift @ 135/95