Fitness
A. Deadlifts – 4 x 6
B. 3 Rounds AFAP
10 x Cleans/Deadlifts
20 x Push-ups
30 x Kettlebell Swings
40 x Sit-ups
Performance
A. Deadlifts – 4 x 5
B. 3 Rounds AFAP
10 x Cleans @ 135lb/95lb
15 x T2B
20 x HR Push-ups
25 x American Swings
Sport
A. Deadlifts – 4 x 5
B. 3 Rounds AFAP
10 x Cleans @ 155lb/105lb
15 x HSPU @ 2012 Regionals
20 x T2B
25 x American Swings @ 1.5 pood/1 pood
C. With a partner – 10 x 10 CTB pull-ups (You go I go)
Optional Accessory
Conditioning
4 Rounds AFAP
200M Row
20 x GHD Sit-ups
12 x Deadlifts @ 225lb/155lb
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