Fitness:
Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps
https://www.youtube.com/watch?v=5XngyO-eIqA
Minute 2 – Supine Leg Curl with Med Ball x 8 reps or Single Leg Hip Bridge x 8 each leg. https://www.youtube.com/watch?v=R_INXCfwVLY
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
Performance:
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch x 1.1
(rest 10 seconds between singles)
Sub. for Power Snatches is Power Cleans. If you do Cleans, please add to your performance.
Fitness:
Complete as many reps as possible in 12 minutes of:
1 Box Jump-Overs
1 Dumbbell Push Press
2 Box Jump-Overs
2 Dumbbell Push Presses
3 Box Jump-Overs
3 Dumbbell Push Presses
…and so on, ascending the ladder.
Note what weights / heights you used for the push press and box jump overs.
Performance:
For time:
5 Power Snatches (135/95 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (95/55 lbs)
30 Box Jump-Overs (24″/20″)
Athletes may only use one barbell, and must switch out their own weights.
Rx+
(155/105 lbs)
(145/100 lbs)
(135/95 lbs)