Dynamic Effort Jumps
12:00
- Odd – :20 Max Vertical Jumps
- Even – 3 Broad Jumps
Hang Clean (from hang through squat)
10:00
- 5 x3 < 75% (every 2:00)
Contralateral KB lateral step-up
8:00
- 3 sets x 8 reps to each leg
MetCon:
3 Rounds – 4:00 ON|2:00 OFF
AMRAP Max & Match
- HSPU (max)
- Pull-up (match)
*perform as many continuous HSPU as possible then perform a matching set rep for rep of Pull-ups.
Repeat the process of Max HSPU followed by matching set of Pull-ups for the duration of the test periods.
Record total reps HSPU + Pull-ups completed over the course of your efforts.