Strength
3-Position Clean (floor, below knee, above knee)
4 sets of...
- 1 Rep @ 60%
- 1 Rep @ 65%
- 1 Rep @70%
Clean Pull
3 set of 2 reps @ 90%
3 sets of 2 reps @ 95%
Front Squat
3 sets of 5 reps @ 70%
Backbone
Pick one…
- 8x500m row w/ 90 sec. rests
- 5x400m sprints w/ 90 sec. rests
- 6x200m sprints w/ 30 sec. rests
- 8×20 burpees w/ 60 sec rests
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post results to comments.