Warm up

“HarDTop”
5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” 70/48kg

Score is your slowest round
“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of their times for each round, with the slowest time being their score for the day. The weight on the barbell should be something they could complete at least the first couple rounds unbroken within the workout if they had to. If unable to run, complete one of the following:

500 Meter Row
25/18 Calorie Assault Bike