FUNCTIONAL FITNESS
In teams of 2, complete for time:
Run 400 meters together
2 rounds
50 Wall Balls
50 Alt. DB Snatches
Run 400 meters together
2 rounds
50 Alt. DB Hang Clean + Jerk
50 Plank DB Pull Through
Run 400 meters together
2 rounds
50 Russian Twists
50 DB Lunge
STANDARD: 35/20 + 12/8 lb WB
RX: 50/35 lb + 20/14 lb WB
SPORT: 55/40 lb + 30/16 lb WB
COMPETITION: 60/45 lb + 30/20 lb WB
OLYMPIC LIFTING
A. Hang Power Clean + Front Squat + Thruster; 3+2+1; every :90, build lightly with technique weight in 4 sets
B) 2 pos HSC (MT/BK) + PJ; 1+2; every :90; build in 4 sets
Then:
SC + PJ; 2+2; every 2:00; building to best set in 6 sets then 2 more at best set
C) Clean pull
3×[email protected]% of heavy set
2-3×[email protected]%