Workout: IWT

1

8x Clean Hi-Pull @ 80% 1RM + 90sec Row @ >450m pace + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

2

5x Front Squat @ 80% 1RM + 90sec Burpee Broad Jump + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

3

20 meter bear crawl + 1 min rest, 3 rounds

Then:

Cooldown

Notes:

Power Clean: Antonio @ 185#, Mezz @ 135#

Row: Antonio @ 480m, 478m, 470m/ Mezz @ 440m, 440m, 440m

Front Squat: Antonio @ 215#, Mezz @ 185#