Strength:
Fitness:
Five sets of:
RDL x 8-10 reps
Rest 30 seconds
Goblet Squats x 8-10 reps
Rest 30 seconds
Ring Rows x 8-10 reps
Rest 30 seconds
Performance:
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps
Rest 2 minutes
MetCon:
Three rounds for time of:
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps
Run 400m
* 2 Minute Rest between rounds.