Fitness and Performance
4 sets
Reverse lunge Rotational sand bag clean x 6 each
Rest 60 seconds
Pull up (negatives) x 3-5 (3 sec eccentric)
Rest 60 seconds
4 rounds for time
12 sand bag ground to shoulder (alternate)
250 run with sand bag
20 bear hug squats
50 skip rope
Sport
2 position clean (floor/hang) x 5
3 rounds, not for time
efficient movement with 80% intensity
1 Rope climb
2 Muscle ups
3 power cleans 175/115
4 HSPU 6″ deficit
Sub: 3 CTB pullups + 3 ring dips if you are still working on your first MU
