Cash out: ย Box jumps: 25 reps ย & 50 ab mat sit ups.
Basic & Performance
- 2 position cleans: 1 from hang (launch) 1 from floor. ย ย Work up to (70%x1+1, 75%x1+1, 80%x1+1)2 waves
- Rack jerks behind neck: work up to a heavy single.
- Clean pulls: work up to 95%x3, 100%x3x2 sets.
THEN:
Against a 10-minute running clock, complete the following:
Row 1000 Meters/ run 800 meters
immediately followed byโฆ
As many rounds and reps as possible of:
- 30 ย wall ball shot
- 20 mountain climbers
- 10 push up
Performance
Against a 10-minute running clock, complete the following:
Row 1000 Meters/ run 800 meters
immediately followed byโฆ
As many rounds and reps as possible of:
- 40 Double-Unders
- 30 Wall Ball Shots (20/14 lbs)
- ย 20 Ring Dips