Fitness

“Luke-ish”

For time:

– 400m run

– 20 (10/side) single arm DB hang clean & jerk (switch every 5)

– 400m run

– 25 toes to bar, kip to knee raise, lemon squeeze

– 400m run

– 30 wallballs

– 400m run

– 30 KB swings 

– 400m run

– 25 push-ups

– 400m run

– 20 (10/side) DB goblet hold lunge steps

– 400m run

*If you need to, scale run to 300 or 200m. 

 

 

Performance

“Luke”

 

For time:

– 400m run

– 15 clean and jerks (155/105)

– 400m run

– 30 toes to bar

– 400m run

– 45 wallballs (20/14)

– 400m run

– 45 KB swings (53/35)

– 400m run

– 30rin dips

– 400m run

– 15 weighted lunge steps (155/105 – front or back rack)

– 400m run