A. 12 min EMOM

Min 1: 10 kb Front squat

Min 2: 10 kb hang power clean

B. 30 push ups, alternating 1 hand on kb

C. 2 rounds:

200m farmers carry

200m run

30 kettlebell sings



3 Rounds:

800 Meter Run (together)

21 Power Cleans (each)

Simple couplet today of running and power cleans. The weight on the barbell should be something on the higher side of moderate for athletes. It should be a weight where they are capable of holding on for 12+ repetitions unbroken, but within the workout a quick single should always be there. If unable to run, complete on of the following:

1000 Meter Row

60/42 Calorie Assault Bike

4 Minute Cap on All Subs