WOD

A) 20 min clean EMOM
1-5: 5 reps
6-10: 3 reps
11-15: 2 reps
16-20: 1 rep

Increase load as you progress

B) “Bronco test”
5 rounds:
20m shuttle
40m shuttle
60m shuttle

This is a benchmark NZ rugby fitness test. See where you sit – sub 4:30 is excellent, sub 5:00 is very good. Whatever your time, log it as we’ll test this one again!

Scaling:
No scaling required

Top tip:
Focus on identical movement for every clean. Only increase the load if you’re hitting great positions every rep.