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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