FUNCTIONAL FITNESS
In teams of 2, AMRAP in 25:00 minutes:
Partner #1
15 Wall Ball
12 Sit Up
9 Squat Thrust
Partner #2
Max Cals
Score: total number of Cals accumulated over the 25 minutes
* Partner 1 complets 1 Round of AMRAP
*Partner 2 works on Max Cals
*Once partner 1 has completed a round, they go to cals and partner 2 goes to AMRAP
OLYMPIC LIFTING
Squat Snatch:
A) Power snatch + Hang squat snatch OHS; 1+1+1; every :90; build gradually to moderate set in 5 sets
B) Squat snatch; sets of 2; every 2:00; Build to best double in 5 sets
Clean + Jerk:
A) Power clean + FS+ SJ: 3+2+1; Every :90; build gradually in 5 sets
B) SC+ HSC + SJ; 1+1+2; every 2:00; build to best set for complex in 5 sets