Part A: 1km time trial   Part B: DU Practice 7 minutes HSPU Drills 7 minutes Part C: Reverse lunge (Bar on back) 8/8/8/8 (each leg) […]

Part A: Cleans 16E2MOM Pause 3s at each postion then execute 1) Pause below knee, Pause above knee , Pause at high hang execute. 2) Pause […]

Part A: Every 2 minutes for 6 Rounds (12 minutes) Hang Complex (Stay on bar without dropping) -2 MU -4 Pullups -6 T2B Scaled -3 Pullups/ […]