3 Rounds
40-60 Double Unders
6-12 Band Pops
8-12 Ghd Sit Ups
12 Front Squats (45/35)
B.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Squat Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%
C.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
D.
5 Rounds
5 Deadlift*
5 Chest to Bar Pull-Ups
Run 1 Lap
*load with 60-70%
