LIFT

Speed Bench, 3 Position – 3 reps at each grip position x 3
Narrow, Normal, Wide

WORKOUT

Performance
3 RFT
Run 400m
12 KB Cleans 24/16kg
12 Step Ups w/KB 24/20”

Fitness
3 RFT
Run 400m
12 KB/(DB) Cleans 16(15)/12(12.5)kg
12 Step Ups w/KB/(DB) 24/20”

15 Min Time Cap

BASICS