Fitness:
RDL x 8-10 @ 3111
Rest 60 Seconds
Scapular Wall Slide x 5 @ 3131
Rest 60 Seconds
KB Halos x 5-10 each direction
Rest 60 Seconds
Performance:
Every 90 seconds for 15 Minutes (10 sets)
Pick a movement (Snatch or Clean or a variation there of) and work movement at 55-65% of 1Rm. This is not designed to be heavy. Make is light and fast.
Fitness and Performance:
21,18,15,12,9
KBS (53/35) (Rx+ 70/53)
Box Jumps (20/16) (Rx+ 24/20)
* 100m Run after each round (5 runs total)