Strength
Deadlift
Performance:
- 4 x 5 @ 80-85%
20X0 tempo
Fitness:
- 4 x 4-6
20X0 tempo
Conditioning
2 Sets:
In 7:00, climb the ladder, increasing by 3 reps every round:
- Calorie Row
- Burpees over the Rower
Rest 2:00
Optional Independent Work
5 Sets:
- 3 Hang Power Snatch @ >80%
2 Sets:
In 7:00, climb the ladder, increasing by 3 reps every round:
- Calories on the Assault Bike
- Box Jumps with step down (24/20)
Rest 2:00