Essentials:
A.
12min EMOM
1. Rope Climb Foot Hook x 3 rep
2. Double Kettlebell Clean and Jerk x 7 reps
3. Seated Hip Flexor Leg lifts x 12 reps
Or
ADAPT
B.
Yearly Benchmark
‘DT’
5 Rounds For time:
Deadlift x 12 reps
Hang Power Clean x 9 reps
Push Jerk x 6 reps
155/105
Fitness:
A.
12min EMOM
1. Rope Climb x 1 rep
2. Double Kettlebell Clean and Jerk x 7 reps
3. Seated Hip Flexor Leg lifts x 12 reps
Or
ADAPT
B.
Yearly Benchmark
‘DT’
5 Rounds For time:
Deadlift x 12 reps
Hang Power Clean x 9 reps
Push Jerk x 6 reps
155/105
Performance:
A.
12min EMOM
1. Pegboard x 1 rep
2. Double Kettlebell Clean and Jerk x 7 reps
3. Seated Hip Flexor Leg lifts x 12 reps
Or
ADAPT
B.
Yearly Benchmark
‘DT’
5 Rounds For time:
Deadlift x 12 reps
Hang Power Clean x 9 reps
Push Jerk x 6 reps
155/105