Fitness:
Three sets of:
– RDL x 6-8 reps
Rest 60 seconds
– Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
– Supine Ring Row x 10-12 reps
(get as horizontal as possible)
Performance:
Every 90 seconds, for 15 minutes (10 sets):
– Snatch x 1 rep @ 60-90%
Build over the course of the 10 sets.
*Pick either Snatches or Cleans.
Performance:
Every 90 seconds, for 15 minutes (10 sets):
– Clean x 1 rep @ 60-90%
Build over the course of the 10 sets.
*Pick either Snatches or Cleans.
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
10 Ball Slams
20 Walking Lunges
Performance:
Five rounds for time of:
– 5 Power Cleans (95/65)
– 10 Front Rack Reverse Lunges (95/65)
– 30 Double-Unders
Rx+
– 5 Power Snatches (95/65)
– 10 Overhead Reverse Lunges (95/65)
– 30 Double-Unders