Week One (Eight Week 300 Program)

Workout one

"Broomstick Mile" for Time

Holding a 5' pvc pipe or dowel
400m Run
25 Back squats
25 Front squats
25 Overhead squats
400m Run
25 Shoulder press
25 Push press
25 Push Jerk
400m run
50 Squat cleans
400m run
50 Squat snatches

Workout Two

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Workout Three

10k 6.2 miles (2nd Round 300)

5k 3.1 miles (1st round 300 participant)

Workout Four

2 rounds for time:
200m Run
20 Burpees
400m Run
40 Squat Jumps
600m Run
60 Jumping Lunges
800m Run
80 Push Ups

ELITE ONE

Workout Five

10 Rounds for time.

-3 Barbell Power Cleans 135lbs Men 95lbs Women
-3 Barbell Front Squat (same weight)
-3 Vertical Jumps

Workout Six

5x

Pull Ups 10 Dead hang

Back Squats 10 Body Weight