[1.] Warm Up

Perform 3 rounds of:

[8] Slam Ball Squat Cleans [20#/14#]

[12] Over the Bar Slam Ball Throws [throw ball over pull up bar and catch it on the other side before it hits the ground]

[16] Slam Ball Sit Up & Twists

-Scale loads and modify movements if required.

[2.] Strength [load]

Perform 5 sets of:

Double Sumo Deadlift Pulls [sumo deadlift with explosive shrug and arm pull]

-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.

[3.] Work Capacity [unbroken]

“Donnie”

Perform 5 rounds of:

[MRP] Double Hang Cleans [2x24kg/2x16kg]

[MRP] Push Ups [elev. kb/standard]

*Perform maximum reps possible for cleans, then immediately perform maximum reps possible for push ups. Rest 2:00 b/w rounds. 

-Scale loads and modify movements if required. Record reps completed for each movement each round.

[4.] Finisher [distance]

Perform a Mikko interval set of:

[6:00] Elliptical Trainer [L12/L8]

*Ride slowly for 15 sec, ride as hard as possible for 30 sec, ride slowly for 15 sec and so on for 6 minutes/8 work intervals.

-Modify movement or intervals if required. Record total distance covered.

Post comments & scores…

Mikko doing some swings with the 20kg!

We start em young at HQ.