Strength
Performance: Every 90 seconds for 8 rounds, 2 snatches at 80%
Fitness: Every 90 seconds for 8 rounds, 2-3 hang snatches.
Conditioning
Fitness: 800m Run, Seabag 50/50 (60/40)
Rest 1 Minute, then 4 Rounds:
- 15 Wall Ball (20/14)
- 5 Toes to Bar
- 5 Strict Pull Ups
then, run 400m, Seabag 50/50
Performance (must use full ROM T2B):
800m Run, Seabag 50/50 (60/40)
Rest 1 Minute, then, 130 repetitions:
- One max effort set (ladies may use two sets, no more than 30 seconds rest between them) of Wall Ball (20/14).
- The remainder of the 130 repetitions are split evenly, Murph-style, between strict pull ups and strict toes to bar.
then, immediately run 400m Seabag 50/50