550 meter run
HIIT Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warmup (start this at 20 past the hour)
5 x 3 power cleans, up to your start weight
30 double-unders after each set
Workout (start this at 30 past the hour)
Alternating EMOM for 30 minutes of:
5 box jumps, 24" box (20" box)
3 power cleans
Men start at 135 lbs
Women start at 95 lbs
You add 10 lbs to the power clean weight every successful lift. When you miss, you take 2 minutes off and strip 50 lbs off the bar and then start over.
If you power clean more than 225 lbs (155 lbs) start with 185 lbs (125 lbs) on the bar.
Your score is the highest weight that you successfully lifted for the three reps.
Competition Team Lift
5 x 5 of RDLs, 185 lbs (125 lbs)
Use this as a posterior chain stretch.
5 x 3 of push press
Start at 70% on the bar and go up to 80%. Work on speed through the finish of the press.
Competition Team Skills
50 GHD situps
8 x 500 meter rows
Rest 1:30 after each one. During your rest period, get off the rower and walk around.