The Jackal (Time)
Run 800 meters
Warm up:
3 rounds:
Jog 200m
10 Air Squats
10 Push Ups

Grab a bar, coach will go over hang power clean & front squat then get it rolling!

"The Jackal"
Run 800 meters
20 Hang Power Cleans
20 Front Squats
Run 400 meters
15 Hang Power Cleans
15 Front Squats
Run 200 meters
10 Hang Power Cleans
10 Front Squats

RX – 95/63

Modify with dumbbells or kettlebells

If you can’t run, row the same distance.

If you can’t run or row, jump rope (200, 150, 50 of dubs or singles)

If you can’t do any of those, speak with your coach.

Extra credit:
Bicep Curls 45/33 or lighter
Rocky Sit Ups, 2 count

Rest :30 between sets, go for the pump!

20 minute EMOM
5 burpees
10 pushups
15 squats
Cut reps to 4/8/12, 3/6/9 or 2/4/6 in order to make the clock

4 200m sprints Each sprint starts every 2 minutes