Wednesday 3/29

1) Work to a heavy 2 rep hang clean

2) Step Back Lunges 5 x 4
-shoulder prehab work between

3) With a running clock you will have 5 scores:

0-2 minutes For Time

10 Double KB or DB Front Squats (50s-55s/30s-35s)

100m run

2-5 minutes For time:

10 Double KB/DB Front Squats

200m Run

5-9 minutes For time:

10 Double KB/DB Front Squats

300m Run (200m run + all the way to the dumpster)

9-14 minutes 

10 Double KB/DB Front Squats

400m run

14-until you finish

10 Double KB/DB Front Squats

500m run (400+ all the way to the dumpster)

-If you finish before the start of the next set of squats you may rest.