Fitness
A.
Every minute, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8
Station 2 – Dips x 15 reps
Station 3 – Supine RR x 10
Station 4 – Hollow Holds x 30 – 60 seconds
B.
Complete four rounds of:
20 Russian Kettlebell Swings (go heavier than you normally do)
Run 400 Meters
Performance
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)
After completing each round of PC, alternate Supine RR x 10 and Hollow Hold x 30-60 seconds.
Example:
Set 1:
Clean x 1.1
Supine RR x 10
Set 2
Clean x 1.1
Hollow Hold 30-60 seconds
B.
Complete four sets of:
3 Hang Power Cleans
2 Alternating Reverse Lunges (front rack)
1 Shoulder to Overhead
Run 400 Meters
Choose the heaviest load you can successfully complete without dropping the barbell. NO barbell should be set for less that 65#. Impress me with your weight and ability!!