-Warm Up-


2 rounds


10 eccentric ankle dorsiflexion flexion

20 plate hops

5 lateral step ups

10 Samson walking lunges

5 single arm Russian swings each side


-Strength-


4x10 staggered stance good mornings (empty barbell)


3x8 Front Rack step ups (all 8 on 1 leg leave foot on box)

  • rest 1 minute between legs


-WOD-


3 Rounds


In a 4 minute Window


400m run

50 Double unders : 75 singles

Max Power Cleans 185/125


Rest 2 minutes between rounds