Fitness:
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Stationary or Ring Dips x 10-15 reps @ 2111
(use assistance if you are unable to keep this tempo for the full 15 reps)
(Sub for Perfect Push-Ups if unable to perform dips)
Performance:
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build over the course of the ten sets)
Fitness:
4 Rounds for time of:
20 Russian Kettlebell Swings (53/35)
Run 400 Meters
*2 Minute rest between each round.
Performance:
4 Rounds of the following:
3 Hang Power Cleans
2 Alternating Reverse Lunges (2L/2R)
1 Shoulder to Overhead
Run 400 Meters
Choose the heaviest load you can successfully complete (make it look good) without dropping the barbell.
*Post time in comments.
* 2 Minute rest between each round.
Fitness and Performance:
Three sets of:
Bent Over Row x 10 reps @ 2111 (Each arm)
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds