Fitness
For load:
Seated Row 10-8-6-4
(make consistent increases)
3 rounds for time:
400m Run
15 Pull-up
50 Sit-up
15 Pull-up
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Competitor
For time:
15 Clean 135/95
12 Clean 185/125
9 Clean 225/155
5 rounds for time:
500m Row
50 Double under
10-12-14-16
Super Squat
Single-Leg Hamstring Curl
(alternate rounds with a partner)
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Weightlifting
Clean from blocks (BK)
70% 2×2
75% 1×1
80% 2×2
Clean Deadlift 2-2-2-2
15-12-10-8
Hip Thrust
Single-Leg Hamstring Curl
(alternate rounds with a partner)
Sorenson Hold 3x :30
(add weight if ready)
“Doubt begins only at the last frontiers of what is possible.”
~Ambrose Bierce
