Function:
A.) Make up lift
B.) 15-12-9-9-12-15
Wallballs
Dips
<-> 2x shuttle run after each round
Perform:
A1) Back Squats
Work up to heavy 2 rep
Pause on 1st rep for 3sec.
or….
Make up lift
B.) 15-12-9-9-12-15
Wallballs (20/14)
Dips
<-> 2x shuttle run after each round
Compete:
A1) Clean pulls
– try to work up to heavy
single – do not lose form!
A2) Back Squats
Work up to heavy 2 rep
Pause on 1st rep for 3sec.
B.) 21-15-9-9-15-21
Wallballs (25/16)
Ring Dips
<-> 2x shuttle run after each round