WARM-UP
200m run + 10 walking lunges + 10 DB Hang Clean (5R/5L) – 3x
Then,
Stretch
Then,
Coaches tutorial – DB Box Step-Ups and DB Hang Clean
ADVANCED
WORKOUT
400m Run
40 Single DB Box Step-ups 55/40 20/16
400m Run
40 KB clean 70/53
*3x*
INTERMEDIATE
WORKOUT
400m Run
40 Single DB Box Step-ups 35/20 20/16
400m Run
40 KB clean 44/35
*3x*
BEGINNER
WORKOUT
300m Run
40 Single DB Box Step-ups 10/8 20/16
300m Run
40 KB clean 26/18
*3x*