2016-08-06-10-10-14-1-200x300ATHLETE

A. Rope Climb Skill Work
For those who can do rope climbs, EMOM8: 1-2 rope climbs

B. “Gun Run”
For time:
800m Run/Row*
27 Deadlifts (185/135#)
54 Sit-ups
600m Run/Row
21 Deadlifts (185/135#)
42 Sit-ups
400m Run/Row
15 Deadlifts (185/135#)
30 Sit-ups
200m Run/Row
9 Deadlifts (185/135#)
18 Sit-ups

COMPETITOR

A.  Hang Squat Clean
5×3 reps at 65%

B.  Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%

C.  Conditioning
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX – 225/155