Saturday 2.7.2015

"FITNESS" & "PERFORMANCE"

In teams of two, with only one teammate working at any time, complete three sets for max reps of:3 Minutes of Shoulder to Overhead (115/75 lbs)Rest 2 Minutes3 Minutes of Power Cleans (115/75 lbs) or Kettlebell SwingsRest 2 Minutes3 Minutes of Burpee Box Jump Overs (24/20")Rest 2 Minutes

"COMPETITION"

A. Complete as many rounds and reps as possible in 5 minutes of:1 Power Clean (205/135 lbs)1 Muscle-Up2 Power Cleans2 Muscle-Ups3 Power Cleans3 Muscle-Upsand so on….Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…B. Complete as many rounds and reps as possible in 5 minutes of:3 Power Snatches (135/95 lbs)6 Toes to Bar9 Box Jumps (24″/20″)Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…C. Complete as many rounds and reps as possible in 5 minutes of:2 Thrusters (135/95 lbs)2 Burpees Over the Barbell4 Thrusters4 Burpees Over the Barbell6 Thrusters6 Burpees Over the Barbelland so on….Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…D. Complete as many rounds and reps as possible in 5 minutes of:20 Kettlebell Swings (24/16 kg)20 Hand-Release Push-Ups

"ENDURANCE"

1 Minute Row Sprint2 Minute AirDyne Recovery Ridex 10 rounds