Fitness:
Three sets of:
– Deadlift x 8 reps @ 3011
Rest 60 seconds
– Single-Leg Hip Bridge x 12 reps each side @ 2011
Rest 60 seconds
– Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 60 seconds
Performance:
Five sets of:
– Halting Clean-Grip Deadlifts x 3 reps(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
– Rest 2 minutes
Fitness:
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups
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Performance:
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.
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Fitness and Performance:
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds