3 rounds for time of:
40 Med Ball Cleans, 20/14 lbs
20 Toes-to-bars
Run, 400 m
Goal: Sub 15 min

Our three round workout today is simple and it has the potential to be quite challenging. The med ball clean is always a sneaky movement and should have you focusing on bending your knees enough in the pull off the floor to avoid overusing your back. Toes to bar will likely be broken into small and manageable sets so that you can push the pace on the run. Today is a great day to challenge yourself and see how you do with some higher rep sets if you like!

Post Work
4 rounds for quality of:
Side Plank + External Rotation, pick load, R 30 secs
Rest 10 secs
Side Plank + External Rotation, pick load, L 30 secs
Rest 10 secs
Bent Over Fly, pick load, 30 secs
Rest 10 secs

Accessory work today is focusing on shoulder health and midline stability.