Push Press Heavy Set of 3 “Sky Hook” 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) L1 2 Rounds Med Ball option Notes: There is no place to hide with just a barbell in today’s workout. Looking at these big numbers can be intimidating, with 20 reps per movement and 60 reps total each round. Picking these apart and thinking of them in smaller chunks makes this a lot more manageable both physically and mentally. Rather than

“Run Train” 5 Rounds: 100 Meter Med Ball (20/14) 200 Meter Run 15 Burpees L1 200 M Run 15 Burpees Notes: A five round workout means a sustained effort is in order. While athletes are capable of going fast on the first two rounds, it is more about maintaining a pace through the third and fourth rounds, finishing strong on the last. We can take into account the total numbers on each movement to help with pacing: a 500 meter sandbag run, 1000 meters of running, and 75 bu