FITNESS & AIM
A. Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell
B. Five sets of:
45 seconds of Front-Leaning Rest on Rings (or floor)
Rest 15 seconds
45 seconds of Face-Up Chinese Planks or Glute/Hip Bridge
Rest 75 seconds
SPORT
A. For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
B. Take 15-20 minutes to find your 1-RM Snatch
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)
C. For time:
Row 2000 meters
20 Snatches (175/115 lbs)
60 Pull-Ups
20 Snatches
Row 2000 meters