Part 1:

3 Rounds

400 M run

6 Strict Pull Ups

18 KB Swings (53/35) OR DB Snatch 

36 Air Squats

*15 Minute Cap

Part 2:

Every 2:00 for 4 Sets

9 Deadlifts 

6 Hang Power Cleans 

3 Shoulder to Overhead

*Each set must be done in under 1 minute


While part 1 may be “simple”, it should be viewed as another opportunity to learn to pace.  And while the workout may be only be 3 rounds, you are looking for a pace that is sustainable for an hour.  Work on the eccentric part of barbell cycling in part 2 – each complex should be completed in under 1:00.