PERFORMANCE
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
One to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean + Front Squat + Jerk @ 55-70% of 1-RM Clean and Jerk
Followed by…
Every minute, on the minute, for 10 minutes:
Clean and Jerk x 1 rep @ 75-85%
B.
For time:
800 Meter Run
40 Dumbbell “Clusters” (50/35 lb DBs)
800 Meter Run
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