Warm-Up:
200m run
High knees
Butt kickers
50 Jumping Jacks
Spider man
200m run
Strength:
Hang Power Clean
5,5,3,3,3,1,1,1,1
Work up to a heavy single
Metcon:
Run 800m x 2
Rest 2 minutes between sets
then
2 rounds of:
2 minutes to complete
Run 400m
Max effort burpees
Rest 2 minutes between sets
Then
2 rounds of:
2 minutes to complete
Run 400m
Max effort Double Unders
