09/24/2021

RX

For Time:

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (135/95#)

100m Run

3:00 Plank Hold

100m Run

30 Front Rack Lunges (135/95#)

100m Run

100m KB Farmer Carry (70/53#)

100m Run

INTERMEDIATE

For Time:

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (95/65#)

100m Run

3:00 Plank Hold

100m Run

30 Front Rack Lunges (95/65#)

100m Run

100m KB Farmer Carry (53/35#)

100m Run

BEGINNER

For Time:

100m Run

50 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (45/35#)

100m Run

1:30 Plank Hold

100m Run

30 Front Rack Lunges (45/35#)

100m Run

100m KB Farmer Carry (35/26#)

100m Run

Cool Down:

3 Sets

:30 Press-ups

:30 Downward Dog

:30 Alternating Triangle Stretch

MOVEMENT SCALING OPTIONS

Run | Bike (200m), Row (100m)

Lateral Hops | Hop over line, Step Overs

Hang Power Cleans | Load, DB Hang Power Clean

Plank Hold | Plank hold on knees, Hollow Hold

Front Rack Lunges | Load, DB Lunges

Farmer Carry | Load

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