Fitness
A.
Three sets of:
Romanian Deadlift x 6-8 reps
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side
Rest 60 seconds
Supine Ring Row x 10-12 reps
Rest 60 seconds
B.
Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches
C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds
Performance
A.
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%
B.
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders
C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds