FITNESS EXPRESS
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups
FITNESS
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)
Build over the course of the six sets.
B. Take 15 minutes to build to a 2-RM Overhead Squat
C. Three sets of:
50-Foot Overhead Carry
Rest 2-3 minutes
Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking. Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
D. Complete as many rounds and reps as possible in 25 minutes of:
Row 500 Meters
10/7 Muscle-Ups
15 Ground to Overhead (155/105 lbs)