Fitness
A. Every 75 Secs for 5 Sets
6 – 8 x Deadlifts
10 x Alternating Stationary Lunges (weighted)
B. AFAP
21 – 15 – 9
Goblet Squats
Swings
5/5 x Kettlebell Rows – HEAVY after each round
Performance
A. Every 75 Secs for 5 Sets
3 x Clean&Jerks (Not TNG)
B. Fran
21 – 15 – 9
Thrusters @ 95lb/65lb
Pull-ups
Sport
A. Every 75 Secs for 5 Sets
1st Set – 5 x TNG Squat Cleans @ 155lb/105lb
2nd Set – 5 x TNG Squat Cleans @ 185lb/125lb
3rd Set – 3 x TNG Squat Cleans @ 205lb/135lb
4th Set – 2 x TNG Squat Cleans @ 225lb/145lb
5th Set – 2 x TNG Squat Cleans @ Max Load
B. AFAP
21 – 15 – 9
Thrusters @ 135lb/95lb
C2B Pull-ups
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