Health and Fitness
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Deadlift X 6 reps @2112 (stand and pause for 2s), let mechanics and feel dictate load today, build through the sets if it feels go to do so.
Station 2 – Low Ring Plank Hold X 45-60s
B. Against a 5-minute running clock, climb as high as possible through the following ladder:
…continuing to climb the ladder until 5 minutes is up.
Rest 3 minutes and repeat ( 2 total sets)
A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Hang Clean + Power Clean + Clean (squat)
(build to something heavy for today, let mechanics and feel dictate load)
Station 2 – HSPU (Kipping is allowed today, if you can do them strict it is highly encouraged) x 8-10 OR L-Sit DB Press X 10-12 @2011
B. Every 2 minutes for 5 sets complete:
6 Hang Power Cleans (Adv- 155/105, Int 135/95, Beg 95/65)
100m Run (50m out and back)
*Note: Keep the work to 60-70s Max. If you are exceeding this then please decrease barbell load or sprint distance
D. Mobility of choice