Three Sets NFT
10 Toes to Bar
10 Up Downs
10 Double KB Swing
Rest :30
Then..,
Clean Warm-up
Then..,
0-5min.
Run or Row 1000m
5-15min.
10min. to establish:
3 Rep Max Hang Power Clean
15-20min.
Run or Row 1000m
20-30min.
10min. to establish:
3 Rep Max Deadlift.
Try and put a solid effort into that run and row please! That makes or breaks the workout 🙂
Then..,
For Time and Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
*Options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.
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