“we took the best of both recent versions and combined them. ENJOY!!!!!!!!” 12 air squats 11 situps 10 wall balls 30/20 9 kettlebell swings 2.0/1,5 8 box jumps 30/24 7 dumbell deadlifts 6 burpees 5 dumbell hang cleans 4 weighted lunges (hold dumbells by your side) 3 dumbell thrusters 2 handstand pushups 1 1000m row Workout is done starting at 12. then 12.11, 12.11.10, 12.11.10.9 and so on.
ENDURANCE TEAM RUN IS AT 7:30 TODAY. DRESS WARM
COMPETITION TEAM:
10 OH Walking Lunges
10 Weighted Situps
Snatch – 90% x 1 x 3
Clean & Jerk – 90% x 1 x 3
Pause Back Squat – Heavy Double
SLDL – 3 x 6
KB Snatch test
200 or 10 min which ever comes first
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