|a) WARM UP:
In Teams of 3, Complete 3 Rounds of:
Purpose of the Workout:
You are working at beating your partner in a race format.
At 3,2,1 GO, Athlete A is trying to get to 50 calories on the row as fast as possible because Athlete B is trying to get as many Wall Balls as they can. Once Athlete A hits 50 cals, they will then move on to the wall balls while Athlete C (who was resting) hops on to the rower and begins trying to get to 50 cals, as fast as possible (while athlete B rests). The rotation of the group is determined by the Athlete on the row. The objective here is to get more reps than the other athletes in your group you are competing against.
1. Snatch Balance + OHS: (2+1) x 3, (1+1) x 3
2. Muscle Snatch: 5,4,3,3,2
3. High Hang Snatch + Hang Snatch + Snatch: (1+1+1) x 5
1. Strict press – working at 55%, hit the following rep scheme….10.9.8.7.18.104.22.168.2.1 with equivalent work:rest
2. Split jerks – switching legs each rep – 8 sets x 2 reps
3. Ab work:
Rest as needed