FUNCTIONAL FITNESS
In teams of two, complete as many rounds as possible in 30 minutes of:
50 Cals
30 Wall Ball
50 Wall Ball Sit Up/GHD
30 Devils Press
*Team members will alternate tasks, with only one member working at any one time.”
STANDARD: 35/20 lb
RX: 50/35 lb
SPORT: 55/40 lb
COMPETITION: 65/45 lb
OLYMPIC LIFTING
Snatch:
A) Hang power snatch + power snatch + OHS; 1+1+1; every 2:00 building in 4sets
B) Power snatch + OHS; 1+1; every 2:00; Build to best in 4 sets
Clean & Jerk
A) Power clean + Squat Clean; 1+1; every 2:00; build to best set in 5 sets
B) Split Jerk – off rack
Prime with:
Pausing SJ (dip/catch); every :90; build gradually in 3 sets
Then:
SJ; sets of 2; Every :90 build to best set in 4 sets