Fitness:
Three sets of:
OHS / OHS Technique x 6-8 reps
Rest 45 seconds
Russian Twist x 30 Seconds
Rest 45 seconds
Wall Climbs (or Bear Crawl) x 2-3 reps
Rest 45 seconds
Performance:
Every 2 Minutes for 12 Minutes (6 Sets)
3-5 x Overhead Squats / Snatch Balance
Fitness:
Every minute, on the minute, for 24 minutes:
1st minute – Wall Balls x 8 reps
2nd minute – Pull-Ups / Jumping Pull-Ups x 8 reps
3rd minute – Box Jump/Step Overs x 8 reps
Performance:
Every minute, on the minute, for 24 minutes:
1st minute – Thrusters x 5 reps
2nd minute – Pull-Ups x 10 reps
3rd minute – Box Jump Over x 15 reps
The goal is to get about 30 Seconds rest in each minute. If you start bumping up against that next minute, scale the reps/weight. Post weight and box height used.
Date Last Completed – 12/10/14