3:1 and done ✅

3:1 and done ✅

1.Warm up 

2. 

3 rounds not for time 

10 push ups 

10 ghd/ sit ups 

10 pendly row @ 50% of 1RM Clean 

3. 

Using 30% of your 1RM Back squat 

60 sec max reps  BS 

60 sec max reps Weighted step ups 20/16"

60 sec max reps back rack weighted lunges 

Athletes will have 20 sec rest between each interval (with barbell) 

After all 3 intervals athletes will have 60 sec rest ( no weight ) 

Complete 3 rounds 

4. 

"Fran "

21-15-9 

Thrusters 95/65 

Pull ups 



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