Warm-Up:

3 Rounds of each block

(1) 5 Squat + Stretch / 5 Forward and Backward Lunges per leg / 5 Quadruped Rotations per side / 20 Jumping Jacks

(2) 5 Deadlifts / 5 High Hang Clean Pulls / 5 Hang Power Cleans / 15 Criss-Cross Hops

(3) 5 Single Leg RDLs per leg / 5 Power Cleans / 5 Front Squats / 10 Hop Squats

Workout:

*TWICE THROUGH*

AMRAP 4

Run 400m

Max Effort Deadlifts (@30% of 1RM) in remaining time <At-Home Version – Alternating Dumbbell Deadlifts>

Rest 2 Minutes

AMRAP 4

Run 400m

Max Effort Power Cleans (same weight) in remaining time <At-Home Version – Alternating Dumbbell Power Cleans>

Rest 2 Minutes

AMRAP 4

Run 400m

Max Effort Squat Cleans (same weight) in remaining time <At-Home Version – Alternating Dumbbell Squat Cleans>

Rest 2 Minutes

Track TOTAL NUMBER of reps over all SIX rounds of this workout

Extra Credit:

3 Rounds

10 Push-Ups (as slowly as possible in both directions)

10 SLOW Steps on Toes AND on Heels

10 “Jane Fonda” reps per leg (movement demonstrated in daily video!)