FITNESS & AIM
For time:
Row 1000 Meter
30 Pull-Ups
40 Burpees
50 Wall Ball Shots
800 Meter Run
SPORT
TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort.
A. Three sets of:
Tall Jerks x 3 reps
Rest as needed
B. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85
C. Three sets of:
Back Squat x 8-10 reps @ 65-70%
Rest 3 minutes
D. Complete as many rounds and reps as possible in 12 minutes of:
1 Legless Rope Climb (15′)
10 Strict Handstand Push-Ups
20 Wall Ball Shots (30/20 lbs)