0-10min..
3 Rounds:
250m Row
200m Run
Then..,
Deadlift 5s x 8r (Build)
3 second eccentric (Down)! Deadlift up fast and count to 3 on the way down
Then..,
Clean warm-up
Then..,
4 Sets @ 97%
6 Hang Pwr Clean TnG (Build)
6 Burpees over the bar
15sec Bike Hard
rest walk 3mins
Extra…
10 Rope climbs. Rx+ LL
Or
HSPU practice: 50 Strict, 100 Kipping, HSwalk or 10min. of practice.
or
Emom x10min
Odd: 10 HSPU or HS walk 20′
Even: 2-3 LL RC
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