A) 7mins warming up/drilling then-
4 sets of complex:
Power clean + hang squat clean + TNG squat clean
B) For time:
Run L1=400m – L2=600m – L3=800m
50 Pulls L1= Jumping pull ups – L2= Pull ups – L3=Chest to bars
30 Deadlifts L1=60kg/42kg – L2=80kg/56kg – L3=100kg/70kg
-rest 3mins-
Row L1=400m – L2=600m – L3=800m
30 Shoulder to overhead L1=40kg/28kg – L2=50kg/35kg – L3=60kg/42kg
30 Double press up burpees
-25min cap-
