4178 Saturday 8/9/2025

A
3 lap run
Into
2 rounds
10 Russian swing
100 dual kb front rack walk
10 dual kb deadlift
10 empty barbell hang muscle clean

B
10 EMOM
2 hang clean (medium weight, use this as a primer for the heavy cleans in the workout)
2 tall box jumps 30/24

C
“Swiper, no swiping”

30 squat clean 225/155
3 mile run
30 squat clean 225/155

Cap 40

Flow: Partners will share the burden of all the work. Partners can run inside on the track (36 laps). Or, outside… the 1 mile course is shown below. Alternate running to Caeda drive 3x each will be equivalent to 3 miles.