onehourworkout

ATHLETE

A) Back squat 5×5 @70% – No belt, sleeves, or oly’s – Keep rest very short.  Beautiful and fast.

B) For time:

Run 800m
15 Squat cleans 135/95lbs
15 Bar facing burpees
Run 400m
10 Squat cleans 135/95lbs
10 Bar facing burpees
Run 200m
5 Squat cleans 135/95lbs
5 Bar facing burpees

COMPETITOR
Extra Work

C) 0:00-2:00 25 CTB pull-ups in sets of 5 unbroken
2:00-4:00 20 CTB pull-ups in sets of 5 unbroken
4:00-6:00 15 CTB pull-ups in sets of 5 unbroken
6:00-8:00 10 CTB pull-ups in sets of 5 unbroken
8:00-10:00 5 unbroken CTB pull-ups