11.6.23 Workout of the Day

2023 Hilton Head 1/4 & 1/2 Marathon Crew

Barbell
Strength: Front Squat
3-3-2-2-1-1-1
[Build to a heavy single or 1 RM

Conditioning
For Time
21-15-9 Calorie Bike or Ski
Hang Power Cleans (135/95)
-rest 5 minutes-
21-15-9 Calorie Bike or Ski
15-9-3 Hang Power Cleans (185/125)

Interval
Team of 2, 6 RFT
10 Burpee Box Jump overs (24/20)
20/16 Calorie Row
300 m Run
40 abmat sit-ups

Run together, partition reps evenly