Workout: IWT

1

12x Clean Hi-Pull @ 70% 1RM + 2min Row @ >550m pace + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

2

12x Front Squat @ 50-55% 1RM + 2:00 Burpee Broad Jump + 2min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

3

8x Pull-up + 8x Ring Dips + 8x KB Swing + 8x Push-Press + 8x KTE 3 sets, Rest one minute between each

Notes:

1st round look like this: Power Clean @ 165# / Row 610m, Row#2 605m, Row#3 600m

2nd round look like this: Front Squat @ 135#

*Good workout today, I had young Mezz as a training partner who is a phenomenal athlete at 155# from Haiti. Truly a rare specimen and helped my push, he has been getting stronger and stronger and keeping his weight the same; pound by pound the strongest guy at the gym.