ATHLETE  

“Hammer Time”
Teams of 3:
150 Calorie Bike
150 Calorie Row
100 Box Jumps
75 Clean and Jerks (135/95)(115/80)(95/65)
15 Rope Climbs (30 Rope Get-ups)

 

If any Teams of 2:
100 Calorie Bike
100 Calorie Row
75 Box Jumps
50 Clean and Jerks
10 Rope Climbs (20 Get-ups)

 COMPETITOR

A. Clean and Jerk
6 Sets, On the 90 second:
Power Clean + Power Clean + Push Jerk
Set 1 – 65%
Set 2 – 70%
Set 3 – 75%
Set 4 – 70%
Set 5 – 75%
Set 6 – 80%

B. Teams of 3:
150 Calorie Bike
150 Calorie Row
100 Box Jumps (24″/20″)
75 Clean and Jerks (135/95)
15 Rope Climbs

C. Midline
2 “Supersets” of:
20 GHD Sit-Ups
30 Hip Extensions
20 Abmat Sit-Ups
30 Banded Good Mornings
Not for time, but move from movement to movement with a purpose.
​Rest 2:00 between sets.