Tuesday, March 22 2022

Performance Strength: Every 2 minutes, for 20 minutes (10 sets):

Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

Performance Metcon: Against a 2-minute running clock

300/250 Meter Row/Ski

Max Reps of Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.

Fitness Strength: A.

Every 90 seconds, for 18 minutes (3 sets) of:

*Station 1 – Landmine Press (right arm) x 8 reps

*Station 2 – Rotational Landmine Press (Left Arm) x 8 reps

*Station 3 – Banded Clam Shells (Left) x 8 reps

*Station 4 – Banded Clam Shells (Right) x 8 reps

Fitness Metcon: Against a 2-minute running clock

300/250 Meter Row

Max Reps of Dumbbell Push Press

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of push presses per set, then sum them for your overall score.