In teams of 2-3, complete as many rounds and reps as possible in 30 minutes of:
Thrusters x 10 reps
Box Jumps x 10 reps
400M Run
*Partners alternate rounds
In teams of 2-3, complete as many rounds and reps as possible in 30 minutes of:
Thrusters x 10 reps
Box Jumps x 10 reps
400M Run
*Partners alternate rounds
TESTING WEEK – Keep detailed notes about your performances and prepare to compare them to future efforts.
A. Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
B. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C. “Ryan”
Five rounds for time of:
7 Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach
*Compare to April 23, 2016.