TEAMS OF TWO
120x Cal Row Buy-In
20x Dbl DB Hang Clean and Jerk (50/35)
24x Push-Ups on DBs
30x Dbl DB Deadlifts
120x Cal Row Cash-Out
100ft Farmers Carry after each set of movements. Spilt the reps down the middle with your partner. DBs must be held in the farmers carry position during the row.
Strict Press (3 X burn out sets)
3 burn out sets w/ 80% of your 5RM from 2 weeks ago
Don't need to pause at the front rack each rep like we did when we tested the 5RM. If you did not do the 5RM Strict Press, do that here instead.
10x Shoulder 2 OH (135/95)
15x Box Jump Overs (24/20")
20x Wall Balls (20/14)
*Rest 1 min b/w rounds
16min Time Cap
DB Chest Flyes x10
SA KB High Pull x10/side
Rower Bowling with partner
-Partner farthest away from target number has to perform that many burpees...
E8MOM; 4 Rounds
50x Box Step-Ups (24/20)
50x Russian KB Swings (32/24kg)
*Score slowest round!
Thursday BB Hour
4x2 High Box Jumps
-Warm up some explosiveness!
x3@60% x3@65% x2@70% x1@75% x1@80% 1@85% 3x1@88-90+%
*3 singles, should be by feel, you can work to a heavy single if coach says go for it!
x3@60% x3@65% x2@70% x1@75% x1@80% 1@85% x1@90%
x4@55% x3@65% x3@70% x2@75% x2@80% x2@75% x3@70%