Tues, 10/02/2018

October 1, 2018



"Inside Out"

For Time:
800 Meter Run
21 Power Cleans (155/105)
400 Meter MedBall Run
21 Burpee Box Jump Overs (24/20)

Scale Options:
400 M Run
Hang Power Cleans
200 M MB Run
Box Jump Overs
15 instead of 21

400 M Run
21 Hang MB Cleans
200 M MB Run
21 Burpees




One time through these for movements for time today. Athletes will open up with half a mile of running before completing 21 power cleans at a weight they are capable of cycling 10+ repetitions unbroken when fresh. Following the cleans, athletes will pick up a MedBall or weighted object of some kind for their 400 meter run. This should be a load that they can run with for the full distance. Finally, 21 burpee box jump overs to finish things out. Athletes will square up with the box on each rep, with no need to stand to full extension at the top. 



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