FITNESS EXPRESS
Against a 2-minute running clock, complete:
250 Meter Row
Push-Ups x Max Reps
Rest 2 minutes between sets and complete five sets.
FITNESS
A. Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B. Against a 2-minute running clock, complete:
250 Meter Row
Push-Ups x Max Reps
Rest 2 minutes between sets and complete four sets.
A. Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)
Focus on speed and perfect mechanics, and build in load over the course of the sets.
B. Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
400 Meter Run
A. For time:
10 Snatches (135/95 lbs)
10 Snatches (175/115 lbs)
10 Snatches (205/135 lbs)
10 Snatches (175/115 lbs)
10 Snatches (135/95 lbs)
*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
**Time Cap = 25 minutes
Rest 10 minutes, and then…
B. Ten rounds for time of:
15 Calories of Rowing
20 Push-Ups
25 Air Squats
C. Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Glute Ham Raises x 8 reps @ 2111
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed