2 Rounds of:
30 Mountain Climbers
10 Alternating V-Ups
20 Glute Bridges
5 Strict Pull Ups
GET POWERFUL (16 Min)
Power Clean
In 10:00 establish a T&G Triple
Then
6:00 to take 4 attempts at a Heavy Single
GET FIT (12 Min)
10-8-6-4-2 reps of:
Deadlift (205/145)
Toes to Bar
6 Min Cap
-Rest 2:00-
2-4-6-8-10 reps of:
Deadlift (205/145)
Toes to Bar
6 Min Cap
COMPETITORS EXTRA
Run
1 Mile x 3
Rest as needed
complete in negative splits
ATHLETES NOTE
Take on the DL/TTB intervals with an "every
second counts" mindset. Set up the bar by the
rig to make transitions minimal. Just take that
extra second to brace for that first DL rep before
pulling it off the floor. If the round of 10 will take
you 2:00 or more, consider knocking the weight
back. Also, if TTB are going to slow you down significantly,
consider going to knee raises.