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