Mock Meet @ 4:30 PM Come watch 🙂

Open Gym 3:30 -6:30 pm

Growth & Development

A. 5 Rounds for time

5 DB snatches R side/ 5 DB snatches L side

10 DB front rack walking lunges

15 sit ups

20 assault bike cals

 

Performance

A. 3 rounds

0-2:00

400m Run + Max double unders

2:00-3:00

Max Shoulder to overhead 95/65

3:00-4:00

Max pull ups

4:00-5:00

Max hang squat clean 95/65

+ 5 minutes rest between each set ** Go hard this rest is here for a reason EARN IT

+

B. 50 DB thrusters 50/35 for time

+ every minute 5 burpees

 

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