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:
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Two Years ago....
