Warmup
3 Rounds of:
Shoulder Taps x 10
Squat x 10
Good Mornings x 5
Strength
10 min
hold 2 heavy KBs
KBs down - 5 Burpees
Ladder 1
Ladder 1:
Maximum Tension1 CL + 1 PR + 1 SQ + 1 RR
1 CL + 2 PR + 1 SQ + 1 RR
1 CL + 3 PR + 1 SQ + 1 RR
1 CL + 4 PR + 1 SQ + 1 RR
1 CL + 5 PR + 1 SQ + 1 RR
ReverseCL = Clean | PR = Press | SQ = Squat | RR = Renegade Row
Ladder 2
Ladder 2:
Maximum Tension1 CL + 1 PR + 1 SQ + 1 RR
1 CL + 1 PR + 2 SQ + 1 RR
1 CL + 1 PR + 3 SQ + 1 RR
1 CL + 1 PR + 4 SQ + 1 RR
1 CL + 1 PR + 5 SQ + 1 RR
ReverseCL = Clean | PR = Press | SQ = Squat | RR = Renegade Row