A.1 Power Snatch – 2, 2, 2, 2, 2
A.2
20-18-16-14-12-10-8-6-4-2
Push Ups
10-9-8-7-6-5-4-3-2-1
Power Cleans
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A.1 Back Squat – Find a new 1RM
A.2
5 Rounds
12 OH Walking Lunge #45/#25
9 Box Jump #24/#20
6 Power Snatch #115/#85
A.3
4 x :15 L-Sits
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A.1 Deadlift – Find a new 1Rm
A.2
3 Rounds
Run 800M
25 OH Plate Sit Ups #25/#10
30 Kb Swings
30 Minute Time Cap
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A.1 Strict Press – work up to a 1RM
A.2
3 Rounds
Run 300M
10 Squat Cleans #135/#95
10 Pull Ups/ Inverted Ring Rows
A.3
3 x 20 Weighted Ab Mat Sit Ups
3 x 20 Supermans
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In Teams of 3:
50-40-30-20-10
Hang Power Cleans #135/#95
Front Squats #135/#95
Push Jerks#135/#95
Following each round the team will run 200M together.
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A.1 Bench Press – 2, 2, 2, 2, 2
A.2
5 Rounds
10 Power Cleans #135/#95
10 Burpees
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A.1 5 Rounds
30 KB Swings in 1 Minute #53/#36
Rest 1 Minute
*5 Burpee Penalty to be performed immediately following for each round you don’t get 30 swings in a minute.
A.2
Sprint
6 x 100M, 3 Minutes rest between efforts
4 x 200M, 2 Minutes rest between efforts
2 x 400M, 1 Minute rest between efforts
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