Fitness
A.
Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
Every minute, on the minute, for 15 minutes:
10 Heavy Kettlebell Swings
5 Burpees
Performance
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean + Jerk
Build over the course of the 8 sets to today’s heavy.
B.
Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 6 reps
*Load can vary from minute to minute. Post total amount successfully cleaned.