[1.] Warm Up

Perform 3 rounds of: 

[8] Double 1 Leg Deadlifts

[8] Double Dead Cleans

[8] Double Push Press

[8] Air Squats

[8] Push Ups

[8] Butterfly Sit Ups

-Use a moderate load for weighted movements. 

-Modify movements if required.

[2.] Work Capacity #1. [rounds/reps]

“Kamikaze”

Perform maximum rounds/reps possible in 8 minutes of:

[1,2,3...] Double Dead Clean & Jerks [2x24kg/2x16kg]

[1] KB Jump

[1,2,3...] Burpees

*Perform 1 C&J, set the kb’s down then jump over them, turn around and do 1 burpee, this is 1 round, next perform 2 C&J’s, jump over the KB’s and do 2 burpees, this is 2 rounds. Continue adding 1 C&J and 1 burpee each round for 8 minutes.

-Scale loads and modify movements if required. Record load and rounds/reps completed.

[3.] Work Capacity #2. [time]

“Jack & Jill”

Perform for time:

[.25] Run

[76] Jackknife Sit Ups

[.25] Run

-Scale reps/distance and modify movements if required. Record time.

Post comments & scores…

Kristen showing a strong overhead lockout

during the thrusters on her “EdgeFIT Fran” debut