Warmup
Time: 20
400m run
+
1min Squat hold
12 Rkbs (light)
12 Goblet Squats
5 Broad Jumps
x2 (heavier on 2nd round)
+
Power Clean Review (cycling)
Part 1
Time: 40
Primary: Ventilation - Secondary: Ventilation
30 minute AMRAP
10 Power Cleans 95/65->75/55->55/35->Rkbs
15 Front Squats 95/65->75/55->55/35->Goblet Squat
20 Burpee over bar->Bodybuilder->To a box
25 Box Jumps 24/20->20/14->Step-ups
400m Run
This is a mix between Long Aerobic Power and Stamina (particularly in the legs). There should be high consistent breathing with sustained bouts of muscular burn in the legs.