Workout
Clean pulls 8×2 reps
Notes
Use 110% of clean 1RM. Focus on explosiveness. Rest 45 seconds between sets.
rest 5 minutes
Complete 5 rounds for time of:
30 Double-unders 20 Box jumps (20″) 10 Kettlebell swings (boys: 24kg; girls: 16kg)
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 Workout Front squat 8×2 reps Notes Use 60% of 1RM. Focus on driving up hard and fast. Rest 45 seconds between sets. rest 5 minutes Complete 10 rounds for time of: 5 Dumbbell power cleans (boys: 65#; girls: 45#) 20 [...]  Workout In teams of 3 people, row 3000k using Tabata intervals while completing as many reps as possible of: Double-unders GHD hip extensions Notes Only 1 person may row at a time. Rotations can take place at any time, however the clock does not stop during rotations. The 2 people not rowing will perform [...] Improve the web with Nofollow Reciprocity. |
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