Fitness:
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds
*Hold your most vertical position for 5 seconds before making your descent back to the floor.
Performance:
Every 2 Minutes for 12-18 Minutes (2-3 sets). Pick 3 different movements that you need to work on outside of a MetCon
Example:
Movement 1 – HS practice with alternating shoulder taps
Movement 2 – MU Transition work on rings
Movement 3 – L-Sit hold
Fitness:
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
10 Push-ups
20 Air Squats
100 Meter Run
Performance:
Against a 15-minute running clock, perform the following:
A)
For max reps:
3 Minutes of Bar-Facing Burpees
Immediately followed by…
Performance:
B.
12 Minutes to Establish today’s 1-RM Clean & Jerk
*The following is “Everyday Warrior Battle Series Event 1“. You can read more about the organization here – https://www.everyday-warrior.org/