Structure & Oly

Saturday




Structure

Warm-Up: “Hercules” (2 Mins of :20/:20)

Conditioning: In Teams of 3, travel 1200m with… (6 total intervals)

Teammate 1: D-Ball/Medball OH Carry, AHAP

Teammate 2: Sandbag Carry, AHAP

Teammate 3: Max Reps SB Squats (while others carry) (switch as needed on walk & rotate on the max reps each interval)

*200m walks are SHARED between the 2 teammates, using BOTH objects.*

**Every 200m completed, team must do 10 Burpees each before continuing.**

***Workout ENDS with Burpees!***



Barbell Club

A. EMOM 5 mins: 2 No feet Cleans@65%

B. Hang Power Clean 3-3-3-3

C. Clean Pulls, 5×3@80%

D. Front Squat 5-5-5-5