Base
A1. Romanian Deadlifts 3×[email protected]; 1mins
A2. Seated on Bench SA DB Press 3×8/[email protected]; 2-3mins
B. For Time
20 Burpee Box Jump Overs
40 DB Front [email protected]/7-10kg
60 Sit Ups
40 DB Push Press
20 Athletic Burpee Box Jump Overs
Climb
A. Every 2mins, complete for 6 sets:
Clean Pull + Clean + Below Knee Hang Clean + Split Jerk
*start arond 65% and build, all quality reps
B.For Time
22 PC + [email protected]/65#
22 T2B
Rest 4mins
C. For Time
500m Row time trial.
Optional Extras
A. Single Leg GHD Hip Extensions 3×5-10/leg; 1min bt legs
B. DB Shoulder Ext Rotation 3×[email protected]; 1min bt arms
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