Day 4 – Power Clean – 4 x 3 for form – work at 70% of max only.

Ring Rows – Horizontal with arms out to the sides

L– sit holds – 30 seconds x 3

 

EVENT 4:

21-15-9 reps for time of:

Deadlifts

Box jumps

Handstand push-ups

Men use 225 lb., 24-inch box

Women use 155 lb., 20-inch box

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