Tuesday
Warm-Up
2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6
Then…
Against a 3-minute running clock…
400 Meter Run
4 Ring Muscle-Ups or 8 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (155/105 lbs)
Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets.
Boom Lite
Warm-Up
2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6
Then…
Against a 3-minute running clock…
300 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs
Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.
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