COMPLETE:
Weightlifting:
A. “Gwen”
15-12-9
TnG UB Clean and Jerks ;
AHAP & AFAP
* athletes choose weight. Unbroken sets, also AFAP, BUT< unbroken set
///
Conditioning:
A. Row/Burpee
Every 3 minutes ; starting at 12 cal row + 12 burpees
* increase by 2 each cal row and 2 burpees, every 3 minute. Til failure.
0-3 :12 cal row + 12 burpees over
3-6 :14 cal row + 14 burpees over
6-9 :16 cal row + 16 burpees over
etc. .
Minutes: 3-6-9-12-15-18-21-24-27-30. . Etc
*Ladies start at 10/10
**30 min CAP
***send in scores
B. AMRAP 15 @60-70%
* Purely focused on movement efficiency below
5 strict HSPU
10 kipping HSPU
.25 air runner
10 Double DB Snatch
5 SqT box jumps 30/24 *step down
***Gwen and B in 1st session. Row / Burpee in 2nd
///
Becomplete:
1. Weighed sled side steps x 30′ x 4 each side
2. KB waiters carry x 4 each aide x 50′
3. Hanging straight leg, leg raises to 90 degrees. 18-15-12-9-6. Ub sets. Rest accordingly
4. 5-7 min SqT therapy
5. Crossover symmetry