Bike 2-3 minutes
Crossover Symmetry


200m Run
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side

Followed by…

Every 60 seconds for 6 minutes (3 sets):
Even – Pulling progressions (your choice – practicing efficiency) x 2-3 reps….Ring Row, Pull up, chest to bar…..etc. OR Dips 2-3 reps
Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.) OR KB Swings



Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
16 Kettlebell Swings
8 Stationary Dips



Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.



LAX to pecs/mash triceps
Roll Posterior
Couch Stretch

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