Climbing with mechanics across all sets finding todays best 2 heaviest.
Partner up have fun.
For Time:
1,000 meter Row
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (135/95 lb)
1,000 meter Run
INTERMEDIATE
For Time:
1,000 meter Row
7 Squat Clean-and-Jerks (115/75 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (115/75 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks (115/75 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (115/75 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (115/75 lb)
1,000 meter Run
BEGINNER
For Time:
750 meter Row
7 Squat Clean-and-Jerks (75/45 lb)
30 Push-Ups
7 Squat Clean-and-Jerks (75/45 lb)
30 Sit-Ups
7 Squat Clean-and-Jerks (75/45 lb)
30 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (75/45 lb)
30 Ring Rows
7 Squat Clean-and-Jerks (75/45 lb)
750 meter Row
U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
2 x :45 on :30 rest of:
Ascending burpee shuttle run.
1 burpee run across gym 2 burpees ….
into
4 Minute AMRAP of:
2 Box step ups/ Bx jump
3 BB RDLs
3 BB Hang squat cleans
3 BB Push jerk
4 Minute clock
SQUAT CLEAN AND JERK LOADING
3×2 Finding 50-60%