Warm up

200m run
20 SPCs
20 Swimmers
20 Hollow Rocks
200m run
20 SPCs
20 Hollow rocks
20 Kipping swings
200m run
20 SPCs

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Clean Primer

3 Sets, building steadily in load:
3 Power Cleans
2 Front Squats
1 Hang Squat Clean

Conditioning

“SICKO MODE”
For Time:
21/15 Calories
21/15 Burpees
15/12 Calories
15/12 Burpees
9 Calories
9 Burpees
… Directly into:
21 Hang Clusters 50//35kg