A.
Every 90 sec for 12min:
3 Dead Hang Cleans
*Stand tall with back tight and legs locked. Pull yourself into the bottom position. Absolutely no starting dip or bounce. Stay light. You will not be able to go heavy with these.
B.
Deadlift
Work into a heavy set of 6
-then-
Every 3 min for 12min
6 reps @ 90% of above
C.
3 Rounds:
7-9 GHRs (3010)
-alternating with-
1min Hollow Rock
D.
3 Rounds of:
100m Sled Drag (95, 70)
15 Burpee Box Jumps (24, 20)
20 RKBS (70, 53)
25 Wall Balls (20, 14)
A. 95,100,105,110,115,120,125,130
B. 275; 255 for 90% sets
C. GHR- 9,9,9
Hollow- done
D. Did it but didn’t time
did this today. wanted to stay away from a barbell today and do a couple of movements that I like.
15 min AMRAP
5 bar mups
10 box jumps
got 10 rds + 3 mups
A:135
B:315 @ 90%
C:done
D:20:38. Dogged it all the. Lost 5 lbs from tennis. Gotta gain