A) 20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 21-15-9:

Kettlebell Swings, 35#/26#


Goblet Squats, 35#/26#


Deadlift, 1 inch of the floor pause

3 sets x 5 reps
1 set x 5 reps

Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Pause for 1 second 1 inch above the ground.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.


9 Rounds For Time:

6 Dumbbell Hang Power Cleans
3 Strict Press
9 Sit-Ups

AX: 25#/15#
RX: 35#/25#
RX+: 50#/35#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Dumbbell Hang Power Clean/ Strict Press: athletes should complete each round unbroken.

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