Fitness:
Three sets of:
– Deadlift x 6-8 reps
Rest 60 seconds
– Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 60 seconds
– Double-Unders x 60 seconds
Rest 60 seconds
Performance:
Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)
Build over the course of the eight sets.
Fitness:
In teams of two, alternate sets to complete four each of:
– 10 Burpees over the Rower
– 15 Calorie Row
– 20 Russian Kettlebell Swings
Performance:
Complete as many reps as possible in 8 minutes of:
1 Deadlift (135/95 lbs)
1 Hang Clean (135/95 lbs)
1 Shoulder to Overhead (135/95 lbs)
2 Deadlift
2 Hang Cleans
2 Shoulder to Overhead
3 Deadlift
3 Hang Cleans
3 Shoulder to Overhead
…and so on.
Rx+ (185/125)