Two sets of:
Row 300 Meters
Banded Lateral Walks x 20 steps each direction
Banded Monster Walks x 20 steps each direction
Banded Air Squats x 5 reps @ 3211
A.
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat x 2 reps (no tempo)
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
High-Hang Clean x 2 reps
Focus on driving through the legs and creating power from them.
*Sets 1-3 – 65%
*Sets 4-6 – 70%
followed by . . .
Every minute, on the minute, for 3 minutes:
Clean High-Pulls from Blocks x 3 reps @ 70%
C.
Every 90 seconds, for 9:00 minutes, complete:
Interval 1 – Cossack Squats x 14-20 reps (hold DB/KB in a goblet position)
Interval 2 – 10 T2B
D.
For time:
Sandbag Carry x 200 meters
Strict Pull-Ups x 12/10 reps
Sandbag Carry x 200 meters
Strict Pull-Ups x 12/10 reps
Sandbag Carry x 200 meters
Strict Pull-Ups x 12/10 reps