| E:90 x 10 sets Speed Deadlift 1 rep @ 65% 1 rep @ 70% 1 rep @ 75% |
For max reps: On an 13 min continuous clock: 0:00-3:00 100 DU’s + ME Power Cleans (135/95) with remaining time 3:00-6:00 100 DU’s + ME Squat Cleans (135/95) 6:00-8:00 200m run + ME Power Cleans (115/85) 8:00-10:00 200m run + ME Squat Cleans (115/85) 10:00-13:00 ME WBS, 20/14 |
6 sets Deadlift: set 1 & 2: 5 reps @70%, set 3 & 4: 4 reps @ 75% set 5 & 6: 3 reps @80% | 3 rds of Work for :30 secs on each movement & 1-1:30: ME Tall box jumps + ME Power Cleans (135, 135, 155/115, 95, 75)
3 rds of: ME tall box jumps + ME Squat Cleans (135, 155, 185/115, 95, 75) 200m run + ME Power Cleans (115/85) 3 rds of: 10 cal row + ME Squat Cleans (135, 155, 185/115, 95, 75) 1 round of: 1 min ME WBS, 20/14 |
