Skill/Strength:
Every 3 min for 5 rounds
Run 400m
Max Ring Muscle Ups
-no rest between rounds
-Scale RMU to Pullups+Pushups/Ring Dips
Strength:
Every 1:30 for 10 Rounds
Squat Clean 2×1 at 80% 1RM
Squat Clean 2×1 at 83% 1RM
Squat Clean 2×1 at 86% 1RM
Squat Clean 2×1 at 89% 1RM
Squat Clean 2×1 at 92% 1RM
Accessory Work:
5 rounds, 30 secs per station, for max reps
Dumbbell Bench Press, pick load
Seated Hammer Curl, pick load
Mobility:
3 min hamstring smash per side
