STRENGTH
Every minute on the minute (competitors = every 30 seconds)
- 10 x 3 reps Deadlift @ 75% of 1RM [SPEED FOCUS]*
*Don't explode on these reps, just as fast as PERFECT form will allow.
Then...
7 x 2 power clean working up each set, with speed focus
Then...
6 x 5 muscle-up. Rest only as needed
Substitutions:
Muscle-up: 3 pullups +3 dips (progressions as needed)
FOUNDATION
3 rounds of…
5 kettlebell swings @ 2 pood
10 burpees
15 push press @ 75 lb
*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: 1 pood/45 lb