Fitness:
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Sit-Up with MedBall x 10-12 reps
Rest 45 seconds
Alternating Reverse Lunges with KBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 20 yards each arm
Rest 45 seconds
Performance:
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean
Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
Fitness:
For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters
Performance:
For time:
Row 1000 Meters
20 Hang Power Cleans (135/95 lbs)
100 Double-Unders
Rx+ (185/125)