[1.] Warm Up
[2.] Strength
Option [a.][Sport]
Perform 4 x 2:30 sets of:
1 Arm Swing Cleans or Double Swing Cleans
*Choose 1 of the two movements, rest 1-2 min b/w sets.
-Record load and reps per set.
or
Option [b.][Olympic]
Perform 6 sets x 6 reps of:
1 Arm Dead Power Cleans or Double Dead Power Cleans
*Choose 1 of the two movements, rest 1-3 min b/w sets.
-Record heaviest load lifted.
[3.] Work Capacity [time]
“Minted”
Perform 4 rounds for time of:
[32] Sumo Squat Jumps [24kg/16kg]
[16] Air Bells [16kg/8-10kg]
[8] Burpee-Box Jumps [24"/18"]
-Scale loads and modify movements if required. Record loads and times.
[4.] Finisher [unbroken/time]
Perform 100 unbroken reps of:
Seated Twists [12kg/8kg]
*Perform either 10×10, 5×20, 4×25, 2×50, or 1×100 reps.
-Scale load and modify movement if required. Record load, rep scheme & time.
Post comments & scores…
My money’s on the redhead!
Bray, Lee and Maddox running sprints.
