FUNCTIONAL FITNESS
In teams of 2, complete for time:
– Row 3,000 meters/Bike 6,000 meters/5miles Echo(each time you switch, athlete coming off does 30 double under)
THEN….
– 100 wall balls
THEN…
– Run 1200 meters (relay style, each athlete runs a total of 600 meters) (each time you switch athlete come back from run complete 4 tall box jump overs)
*athelest should try and use the same cardio equipment as their parter
* for run, switch every 200m
OLYMPIC LIFTING
SNATCH:
A) pausing power snatch (AK)+ pausing hang squat snatch (BK)+ OHS; every 2 min build to best set in 4 sets
Then;
B) Pausing Squat snatch (at knee); sets of 2; building every 2 min to best in 12 min
CLEAN & JERK:
A) Clean DL + PC + FS + SJ: every :90 building in 5 sets up to 65-70% 1 RM CJ
B) SC + SJ; 2+1; every :90 building in 5 sets; then 2 more sets at best set