Clusters, Deads, PCs

Warm-up:

200 Single Jump Ropes

Down Dog to Runner's Lunge & Twist

20 Y-T-Cobras

Resistance Band Chest/Shoulder Circles


Then complete:

Option1 > 3 Months:

4 Rounds For Time:

200 m Run/Row

15 Deadlifts 95/135

20 Power Cleans 65/95

25 KB Clusters 25/35


Option 2 < 3 Months:

3 Rounds For Time:

200 m Run/Row

15 Deadlifts 75/115

20 Power Cleans 45/65

25 KB Clusters 15/25


Option 3 < 1 Month:

2-3 Rounds NOT timed:

100 m Run/Row

5 Power Cleans 25/45

5 Deadlifts 45-65

10 KB Clusters 5/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post time and thoughts to comments


Two Years ago....


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