if running, test your run route in advance – for this workout, it shouldn’t take you more than 2 minutes.
B. 5 rounds on a 4 min timer:
Run 400m*
8 Power Cleans -OR- see below**
On the runs, use a pace that you can match exactly for all 5 sets. (likely ~70% effort). For the Power Cleans or other lift**, start at a load you can do for one unbroken set. Build in load each set if you have the weights, but try to keep them unbroken as long as possible.
*Sub Row, Bike, or Jump Rope as needed.
**Pick your lift here based on equipment & skill. It can be DB/KB Cleans, a deadlift or squat variation, or even Power or DB Snatches if you prefer. Just follow the loading as described.
C. Lunge ISO Hold: 1 x 2:30’/side; rest 1 min b/t sides (running clock)