Warm-up/Mobility:

Coaches Choice 10min time limit

Strength:

1) 7×3 Power Cleans

Warm-up with 2×3 first, working weight should be in the 60%-70% range

Workout 1:

5x200m run

2:00 Rest between efforts

Each round should be an all out effort

If weather turns nasty, 5x250m row

Workout 2 (if time):

300sec Plank Hold (that’s 5min kids)

Rings, elbows or locked out

If you break your plank, add the rest time(s) to the back end.

Liz, grinding through the “330”.