Strength:
Four sets, not for time, of:
Turkish Get-Up x 1 rep each arm
Rest 1 Minute
Lateral Box Step Ups / Pistols x 3-5 each leg
Rest 1 Minute
Box Jumps x 1.1.1 (7-10 Seconds between reps)
Rest 1 Minute
MetCon:
Fitness:
Five sets of:
Against a two-minute running clock, complete:
KBS x 15 reps
Box Jump Overs x 10 reps
Burpees x Max reps
Rest 2 minutes between sets
Performance:
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps
Rest 2 minutes between sets. Recommended Loads – (Rx 95/65) / (Rx+ 135/95)