Shrimp Tempura Roll
Freedom (RX'd)
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
Skill Progression (Low Ring Muscle Up)
Have athletes practice: Ring Transitions
- 10-12 minutes-
Spider Roll
3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Push Jerk 3x3
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *
Overhead Squat 3x2
The Capitol
Freedom (RX'd)
Teams of 2
30 Power Cleans (225/155)
3.5 Mile Run
200m Dumbbell Carry (2x70/50)
200m Sandbag Carry (150/100)
* KG BB (102/70)
* KG DB (2x32.5/22.5)
* KG SB (70/45)
Jackie Pro
Freedom (RX'd)
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)
*Row must be done under 3:30 for males and 4:00 for the women
3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Cold As You