Fitness:
Four sets of:
Front Squat x 8-10 reps
Rest 45 seconds
Supine Ring Rows x 10-12 reps
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Performance:
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 @ 60, 65, 70, 75, & 80%
Fitness:
For time:
30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
Performance:
Complete rounds of 15, 12 and 9 reps for time of:
Hang Squat Cleans (95/65) (Rx+ 135/95)
Burpees Over the Barbell
*10 Minute Cap. Each Rep not completed will count as 1 second past 10 minutes.
Extra Credit:
2-3 Cluster Sets of Weighted / Strict Pull Ups
Cluster Set:
5 x Weighted / Strict Pull Up
Rest 15 Seconds
4 x Weighted / Strict Pull Up
Rest 15 Seconds
3 x Weighted / Strict Pull Up
Rest 60-90 Seconds