Strength:
Athletes can start with 1, 2, or 3, but finish each number before moving on to the next. Rest as needed throughout.
1a) 3×50 Double Unders
1b) 3×4 Wall Walks
2a) 3x80m Sled Drag AHAP w/o stopping
2b) 3×12 Weighted Sit Ups (behind the head, AHAP)
3a) 3×10 Dual Kettlebell Romanian Deadlifts
3b) 3xMax Effort Ring Dips
Strength:
15 minutes to establish a one repetition maximum snatch
Conditioning:
Row 500m
10 Box Jumps (24/20)
10 Weighted Sit Ups
Row 400m
10 Box Jumps
10 Weighted Sit Ups
Row 300m
10 Box Jumps
10 Weighted Sit Ups
Row 200m
10 Box Jumps
10 Weighted Sit Ups
Row 100m
Mobilize: Front rack position
Strength:
A: Front Squat, 3×10 @65%
B: Front Squat, 3-3-3-3-3
Conditioning:
15 minutes, as many rounds as possible:
Strength:
Back Squat
then,
1a) 3×10 Dumbell Rows AHAP /w slow controlled movement
1b) 3×10 Box Jumps (30/24)
1c) 3×10 Weighted Sit Ups
1d) 3x 80m Sled March
rest 2 minutes, then
Max Double Unders in 2 minutes
Strength:
A/B/C: Press
Conditioning:
Every minute on the minute for 10 minutes,
*Complete every round you begin. If a round goes over the minute, rest for the remainder of that minute. Score is number of rounds completed.
Cash Out:
3×12 Weighted Sit Ups AHAP
