FUNCTIONAL FITNESS
Against a 4 minute running clock, complete 3 sets each of the following work:
500/400 meter row
15 Kettlebell Swings
Max effort burpees in the time remaining
Partner A will complete their first set while Partner B rests. Then Partner B complete their first set while Partner A rests. Partners will alternate back and forth until they each complete 3 sets.
OLYMPIC LIFTING
A. HPC + FS + HSC; 1+1+1; every :90; build gradually with technique weight in 5 sets
B) Power clean slow pull to knee + HSC (BK); 2+1; every :90 build in 4 sets
Then:
HSC + SC; 1+2; every 2:00; building to best set in 5 sets then 1-2 more at best set
C) SJ- off rack;
3-3-3-2-2-1-1