Friday, May 31, 2013
EVENT # 7
Warm up: 400 m row; 10 pvc pass thrus, 10 mb push ups, 10 mb dl shrugs, 10 mb cleans, 10 ball slams, 15 wall balls; Burgener x 10
Skill/Focus: Squat Clean
Build to working weight
RX+
1 seated rope climb
10 lateral bar jumps
4 squat cleans 225 #/135#
10 lateral bar jumps
4 RFT Time cap of 10 min
RX
7 burpulls
10 lateral bar jumps
4 squat cleans 185#/115 #
10 lateral bar jumps
4 RFT
Int & Beg
7 burpulls or 7 burpees + 7 pull ups
10 lateral bar jumps
4 squat cleans choose appropriate weight
10 lateral bar jumps
4 RFT
EVENT # 7
Warm up: 400 m row; 10 pvc pass thrus, 10 mb push ups, 10 mb dl shrugs, 10 mb cleans, 10 ball slams, 15 wall balls; Burgener x 10
Skill/Focus: Squat Clean
Build to working weight
RX+
1 seated rope climb
10 lateral bar jumps
4 squat cleans 225 #/135#
10 lateral bar jumps
4 RFT Time cap of 10 min
RX
7 burpulls
10 lateral bar jumps
4 squat cleans 185#/115 #
10 lateral bar jumps
4 RFT
Int & Beg
7 burpulls or 7 burpees + 7 pull ups
10 lateral bar jumps
4 squat cleans choose appropriate weight
10 lateral bar jumps
4 RFT
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