"Inside Out" For Time: 800 Meter Run 21 Power Cleans (155/105) 400 Meter MedBall Run 21 Burpee Box Jump Overs (24/20) L2 Scale Options: 400 M Run Hang Power Cleans 200 M MB Run Box Jump Overs 15 instead of 21 L1 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.