Fitness and Performance
30 minute relay row with a partner
Team decides when and how often to switch
Pull up workout #5
set 1) x5
set 2) x4
set 3) x3
set 4) x3
set 5) x max effort
Rest as needed between efforts to complete reps strict
Sport
10 minutes work up to heavy complex:
Clean + FS + Jerk
10 minutes work up to heavy complex:
Snatch DL + Hang snatch + Snatch(floor) @80%
10 sets:
100m sprint + 1 legless rope climb 14 feet
Optional:
20 reps Back Squats +5lbs over last effort
