Choice One:
Every 1:30 x 6
Squat Clean + Hang Squat Clean + Front Squat
All Sets@75% or above
Choice Two:
Every 1:30 x 6
Power Clean + Hang Power Clean + 3 Front Squats
Choose a load that will allow you to keep good technique but be a challenge
Choice Three:
Every 1:30 x 6
Front Squat x 5 or Goblet Squat x 8
Use a challenging load
+
A1. Choose One:
Double KB front rack walking lunge x 12-16 steps
Goblet KB walking lunge x 12-16 steps
A2. Choose One:
Strict Tempo Chin-ups x 3-8, s ec hold at top, 3 sec eccentric on each rep
Chin-ups x 5-7
Self assisted Chin-ups x 3-5
Banded Chin-ups x 5-7, use toughest band possible
Rest 2 min between sets
Conditioning extra
Choose One:
A. Every 4 min x 5
30/20 or 25/15 Cal Bike
B. Every 4 min x 5
Row 500 Meters
Looking for consistency through all rounds
