PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Kip Swing x 10 reps
Followed by…
Two sets of:
Broad Jump x 4 reps
Barbell or Dumbbell Romanian Deadlift x 8 reps
Barbell or Dumbbell Kang Squat x 8 reps
Then…
A.
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
12 Pull-Ups
3 Power Cleans
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
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