Strength
Rack Pull (4″ below knee)
Performance:
- 4 Rep Max
Fitness:
- 5 x 3-5 @ 41X1
*For the rack pull, you will set the barbell on top of bumper plates that set the barbell 4″ below the knee. You will deadlift the bar to full extension from there and lower the barbell under control back on top of the plates.*
Conditioning
Every minute, on the minute, for 20:00:
- Wall Balls x 12
- Burpees x 12
- Calorie Row x 12/10
- Box Jumps x 12
*After each successful round, add one rep. Once you cannot complete the required work, restart the next round back at 12.
Optional Independent Work
5 Sets:
- Hang Power Snatch x 3 @ 75-85%