Leave a Comment

Skill Work: Wall Balls

Complete as many rounds as possible in 2 minutes:
20 pound Wallballs, 10 foot target, 12 reps
50 pound Dumbbell Front rack Walking Lunges, 30 feet

2 minute rest and repeat the above once more

Rest 5 minutes repeat above one more time for a total of 4 sets of work.




Leave a Comment

Warm Up Uniform

Complete as many rounds as possible in 18 minutes:
Team Workout
Sit-ups, max reps
AG Walks
Elevated Body rows, max reps
Low Bear Crawls

The AG walkers and Bear crawls relieve the other two stations.
Score is total reps of Body rows and Sit-ups.


Leave a Comment

Clean and Jerk

For Time
30 Clean-and-Jerks (135/95 lb)
Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.