PERFORMANCE
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
Build over the course of the 10 sets, the last three sets should be extremely challenging.
FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Barbell Row x 10 reps @2111
FITNESS & PERFORMANCE
Two sets for times of:
400 Meter Run
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
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