[1.] Warm Up
[2.] Strength/Skill
3 sets of:
[2:00] Single Swing Cleans [60 sec per arm]
[2:00] Single Jerks [60 sec per arm]
[2:00] Single Swing Snatches [60 sec per arm]
-With a running clock perform 2:00 of cleans, 2:00 of jerks, 2:00 of snatches, then rest for 60 sec b/w sets.
[3.] Work Capacity
“Calamity”
Perform 4 rounds for time of:
[200m/0.13] Treadmill Sprints [10.0 incline/8.0 incline]
[32] Slam Balls [20#/14#]
[24] Box Jumps [24"/18"]
[16] Double Bent Rows [2x24kg/2x16kg]
-See previous scores here: 4/27
[4.] Finisher
20,16 & 12 reps of:
Single Get Up Sit Ups
Toes to Bar
-Post comments & scores…
Helen POD’s in Miami part dos…
Plank!
