1a) 5X2 Clean Pulls – heaviest possible, rest 60 sec.
1b) 5X3 Tempo HB Back Squat, rest 60 sec.
*Notes: Clean pull has a 3 count pause at knee, then drive to triple extension. BS Tempo: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up. Goal is to reach 80% 1RM and complete for as many of the 5 sets as possible.
4 rounds for time:
Row 300 meters
10 Burpee Pull-Ups
15 Ball Slams (30/20#)
Rest 1:00 between rounds. 100% effort
aka: AFAP, aka: As Fast As Possible, aka: SPRINT like your life depends on it!