MOVE Hex Bar + PAP (Summer Update)

HIIT
Superset x 3

Execute the movement and pair with a CORE drill. Rest before repeating.

LLT
MOVE Hex Bar DL
reps 5
intensity 7-8
Tempo controlled
Rest 15-30 sec
Set Reps Intensity Tempo Rest
1 5 7-8 RPE Controlled 15-30 sec (h:m:s)
2 5 7-8 RPE Controlled 15-30 sec (h:m:s)
3 5 7-8 RPE Controlled 15-30 sec (h:m:s)
LLT
MOVE Bar Clean Pull
reps 3
intensity 8
Tempo explosive
Rest 30 sec
Set Reps Intensity Tempo Rest
1 3 8 RPE Explosive 30 sec (h:m:s)
2 3 8 RPE Explosive 30 sec (h:m:s)
3 3 8 RPE Explosive 30 sec (h:m:s)
ULT
MOVE Bench Sit to Jump
reps 3
Make the action quick. Timing of the hands and lift off are important. Don't get too big of a rock at the beginning.
Set Reps
1 3
2 3
3 3