Train

1) RUNble Test 4

Buy In: 1Km Run (together)
then …
7 Rounds: Split between partners
7 Hang Power Cleans (115/85)
7 Shoulder to Overhead
7 Burpee
then …
Buy Out: 1 Km Run (together)

Stimulus

1) Each team must complete the workout, one partner working at a time. Partners can break up the work however they please.

Hang Power Clean: Bar should start from the hip and receive on shoulders in power position (hips not below parallel). If needed, you can start from the ground or do a full squat clean. Rep will count when the athlete has reached full extension of knees and hips with shoulder stacked and barbell on shoulders, under control. 

Shoulder-to-overhead: Bar must start on shoulders and finish with bar overhead with elbows fully extended and feet together with full extension of hips and knees. Athletes can move the barbell from their shoulders to overhead position however they want - strict press, push press, push jerk, or split jerk.

Bar-hop Burpees: Starting on one side of the bar, athletes must touch their chest to the ground and then get to the other side of the bar. This can be a step-overs, skips, or jump over the bar.