Part A:
All Levels:
A1) Strict Press 4 x 4 @ 80% 1RM
A2) Bent Over Row 4 x 6-8, across
Part B: “Jonescrawl”
Competition:
3 Rounds For Time of:
10 x Deadlift @ 115% bodyweight
25 x Box Jumps 24/20
FINISHER: “Tailpipe”
In pairs, complete 3 Rounds of Partner 1 – 250m Row & Partner 2 – Double KB Rack Hold 24/16, then switch.
Performance:
3 Rounds For Time of:
10 x Deadlift @ 100% bodyweight
25 x Box Jumps 24/20
Fitness:
3 Rounds For Time of:
10 x Deadlift @ 75% bodyweight
25 x Step Ups 24/20