Basic

Every 90 seconds, for 18 minutes (4 sets of each):

• Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent)
• Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible)
• Station 3 – L-Seated Dumbbell Press x 8-10 reps @ 2111 (increase load from last Fridays’ sets)

Try to achieve two more reps in each set than last time!

Three rounds for time of:

• Run 400 Meters
• 25 Kettlebell Swings
• 25 Push-Ups

Performance

Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used last time

Three rounds for time of:

• Run 400 Meters
• 10 Deadlifts (275/185 lbs)
• 20 Ring Dips