1. Vertical Jump
Max
Use a ring. Off two feet. No steps.
2. Power Clean + Clean
1-1-1-1 @ 75%
3. Snatch Balance
3-3-3-3-3
70-70-75-75-80%
4. EMOM for 10
Even: 5 Push Press @ 80%
Odd: 5 Weighted Pull-Ups
5. For Distance/Reps/Time
Row 3 min Rest 1 minute
Airdyne 3 min Rest 1 minute
Double Under 3 min Rest 1 minute
Run 800m
Score is distance on rower + distance on Airdyne + Double Unders - Run Time
1. 20.5"
ReplyDelete2. 115-115-115-125
3. 95-95-100-100-110 (Did two extra sets @ 100 because I failed the third rep both times)
4. 95 / First set with 5# then unweighted
5. 707
1. 20"
ReplyDelete2. 105-105-105-105
3. 95-95-100-100-105 (failed last rep of set)
4. 85/red band strict X2sets then Green band
5. 422 (-__-)