Fitness

A.  3 Sets

1/1 x TGU

10 x Strict Pull-ups

10 x Lateral Bounds

B.  w/a Partner

10 x 200M Row (You go I go) 

C.  3 Sets NFT

15 x  Squats

15 x Push-ups

15 x Hollow Rocks 

Performance 

A.  3 x Clusters 

TNG Power Snatch 

3-3-3 w/15 Sec Rest 

2 Min Rest 

B.  w/a Partner 

10 x 200M Row (You go I go) 

C.  3 Sets NFT 

5 x Bar taps 

10 x Strict Pull-ups 

15 x Push-ups 

15 x Squats 

15 x Hollow Rocks 

Sport 

A.  3 x Clusters 

TNG Power Snatch  

3-3-3 w/15 Sec Rest 

2 Min Rest 

B.  5K Row @ 80% 

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