"Recharge Day"
Strength and Technique
1. 3 Rounds, For Quality: (20:00)
15 Deadlifts @ 50% (Goal is Unbroken)
5 Rope Climbs
2. 5 Rounds, For Quality: (20:00)
5 High Box Jumps
7 Strict Pull-ups
9 Double KB Pause (:02) Front Squats
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou
1. Weightlifting Squat Clean 15:00 to build to a heavy single 2. Fitness For Time: (15:00 Cap) 15 Bar Muscle Ups 30 Toes To Bar 5 Squat Clean (60/45kg) 4 Squat Clean (70/50kg) 3 Squat Clean (80/55kg)