Fitness
A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps
Even Sets – Dumbbell Bench Press x 6 reps
B.
Three rounds for time of:
5 Burpees
15 Kettlebell Swings
400 Meter Run
Performance
A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs)
400 Meter Run