STRENGTH
Clean Pull: Work to a heavy triple in 8 min – NOT a 3RM effort [DEMO Video]
3 x 10 pull-ups
METCON
3 rounds of…
15 push-ups
25 KB Swing @ 2 Pood
Run 400m
*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: Assisted pull-ups in strength + Clean pulls. 1 pood