Fitness

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort banded chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort (5 DB hang power cleans + 5 push-ups)

R90S

 

Performance

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort power cleans (185/125, 155/105, 135/95, 115/75)

R90S