24
09 '18
Power/Skills
10min to find:
Highest box jump
Longest standing broad jump
METCON
For time:
21-15-9
Sumo deadlifts high pulls 95/65
Thrusters 95/65
2-4-6
Rope climbs
Note: Rep scheme goes like this:
21 sumo deadlift high pulls
21 thrusters
2 rope climbs
Continue with 15/15/4, 9/9/6
Accessory work
5 sets
10 dumbells alt shoulder front raises
10 dumbbells alt lateral raises
10 dumbbells alt hammer curls
Note: Pick a weight challenging for 10 reps
5 sets
5 barbell snatch high pulls
5 barbell hang snatch
Core
50 V-ups
