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Wednesday

Buy-in: 4x12 weighted Reverse Lunges (Weighted can be any type: example- Goblet, OLY bar, med ball) - Athlete Picks weight

 

6 x Complex

Complex = 1 Power Clean, 3 OHS, 6 Front Squats, 9 Hang Cleans, 12 Deadlifts - Max Load per Athlete

*If there are any failed lifts - you must repeat that particular numbered complex over again

Sellout: 100 air squats for time! 6 Bupees at the top of each minute until completion

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Thursday

Teams of 3 complete the following - Only 1 athlete in motion at once:

7 mins max calorie row

6 mins max Ab Mat Situps

5 mins max rep burpees

4  mins max KBS 55/35#

3 mins max rep box jumps 24/20"

2 mins max rep DU's

1 min max rep pullups

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Endurance: at ECC @ 6 am

1 mile run

5 mile bike

1 mile run

**There will be no more pm endurance!

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Friday

Bench: 5-4-3-2-1-2-3-4-5 Max Load!