Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group…
Coaches Choice
Fitness:
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
80/60 Calorie Row
Directly Into…
150 Alternating DB Snatch
*Increase the DB weight every 50 reps with the last 50 reps heavy
Performance:
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
80/60 Calorie Bike
Directly Into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Mobility:
Lax to Traps, Shoulder, and Feet
Roll Posterior
Couch Stretch
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