[1.] Warm Up
[2.] Strength [power]
Perform 6 sets x 8 reps of:
2a] Sumo Deadlifts [Double/Quarduple]
2b] Double Floor Press
*You may perform all sets of DL’s prior to FP or you can alternate movements, rest 2-3 min b/w sets.
-Modify movements if required. Record heaviest load lifted.
[3.] Work Capacity [time]
“KB”
Perform 5 rounds for time of:
[12] Double Sumo Deadlifts [2x24kg/2x16kg]
[10] Double Hang Cleans [2x24kg/2x16kg]
[8] Double Push Jerk [2x24kg/2x16kg]
-Scale loads and modify movements as required. Record time.
Previous Scores [1/14]
Ross: 6:45 [2x20kg], Tracy:10:45 [2x12kg], Sheila: 5:15 [2x8kg], CB – 6:29 [2x25lbs], Dianna: 5:53 [2x12kg]
Christy: 6:19 [2x15lbs], Nancy: 8:48 [2x20lbs], Ali: 8:50 [2x20lbs]
[4.] Finisher [unbroken]
Perform 100 unbroken reps of:
KB Sit Ups [12kg/8kg]
*Perform 10×10 reps or 5×20 reps.
-Scale load and modify movement if required. Record load, rep scheme & time.
Post comments & scores…
Misty tearing her way through
some renegade snatches!
