II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
Impact/Focus: Power Clean
Warm up as needed before completing the following workload for Power Clean.
Power Clean 2-2-2-2 @ 85% 1RM
Notes: Athletes who have yet to establish a 1RM Power Clean will work to a moderate weight as technique allows, and continue with 2 x Power Clean throughout 4 sets.
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Complete 4 rounds for max reps of
:45 x Ring Rows
:45 x Push Press (75/55)
:45 x Shuttle Sprint
Notes: Each interval sequence is :45 seconds of maximal effort work followed by :15 seconds of rest. Score total reps per movement.