Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
2 mins Jump Rope (nice and easy)
– into –
10 Foward Leg Swings (each side)
10 Side Leg Swings (each side)
10 Ankle Around the worlds (each side)
-into-
6 min AMRAP
5 Deadlifts (empty bar – build across)
5 Hang Power Cleans (empty bar – build across)
5 Front Squat (empty bar – build across)
5 Shoulder to Overhead (empty bar – build across)

**2. Workout Prep**
100m Run (workout pace)
– into –
2 sets (build in weight)
5 Deadlifts
4 Hang Power Cleans
3 Thrusters

Workout:   Summer Breeze

* Target time: 15-17 minutes
* Time cap: 20 minutes

400m Run
63 Deadlifts (95/65)
400m Run
45 Hang Power Cleans (95/65)
400m Run
36 Thrusters (95/65)
400m Run

* Scaling option 1 (Masters 45+)
400m Run
63 Deadlifts (75/55)
400m Run
45 Hang Power Cleans (75/55)
400m Run
36 Thrusters (75/55)
400m Run

* Scaling Option 2 (Beginner)
500m Row
40 Dumbbell Deadlifts (light)
400m Row
30 Dumbbell Hang Power Cleans (light)
300m Row
20 Dumbbell Thrusters (light)
200m Row

* Limited Equipment Option
400m Run
100 Walking Lunges
400m Run
60 Pull Ups
400m Run
20 Burpee Chest to Bar
400m Run

* Large Class Option
Teams of 2
400m Run (together)
120 Deadlifts (95/65)
400m Run (together)
100 Hang Power Cleans (95/65)
400m Run (together)
80 Thrusters (95/65)
400m Run (together)