Warm-up
3 rounds
250m row or 200m run
20 air squats
15 push-ups
10e DB hang cleans
WOD
PortFit
Alt between A and B, rest 1:00 between each. Complete 3 rounds.
A. 250m row
20 air squats
10e SA DB push jerks
B. 200m run
20 push-ups
10e SA DB hang squat cleans
Each round should be between 2 and 3 minutes. With the minute rest it is a reasonable work to rest ratio to give each a higher effort. 70 to 80% of all out sprints. The DB movements should be challenging but obviously should be done unbroken.
P@YP option
Alt between A and B, rest 1:00 between each. Complete 3 rounds.
A. 50 DU’s, 50 mountain climbers, or 3 flights of stairs.
20 air squats
10e SA DB push jerks
B. 200m run
20 push-ups
10e SA DB hang squat cleans
