RX On a 15:00 clock for distance: 600-m run 50 DB snatches (15/22.5 kg) 400-m single-DB farmers carry (35/50 lb) 30 V-ups Then … Run in remaining time. |
INTERMEDIATE On a 15:00 clock for distance: 600-m run 50 DB snatches (10/15 kg) 400-m single DB farmers carry (10/15 kg) 30 V-ups Then… Run in remaining time. |
BEGINNER On a 15:00 clock for distance: 400-m run 50 DB snatches (5/10 kg) 200-m single DB farmers carry (5/10 kg) 30 sit-ups Then… Run in remaining time. |
SKILL WORK Post-workout: 5 sets: :20 max pull-ups – Rest :40 |
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