As a send-off for all of you headed to Regionals in Chicago, and to get together to wish Justin good luck in kicking ass this weekend; I give to you…
In Teams of 4, starting in a waterfall fashion (athlete #1 finishes all reps of the first movement before athlete #2 begins, and so on).
14 Burpee Box Jumps (24/20)
7 Hang Cleans (225/155)
1 Dumpster Shuttle
When athlete #4 finishes their Hang Cleans, the team may swap the weight on the bar for Part B. As athletes complete Part A, they will wait to begin Part B until athlete #4 finishes their Dumpster Shuttle. Part B will also be completed in a waterfall fashion, with 3 team members working, and one waiting to cycle back through.
3 Rounds of:
7 Snatches (135/95)
7 Wall Ball Shots (20/14)
As athletes finish Part B, they will wait to start Part C as a team. Part C may be started when athlete #4 finishes Part B. The work for Part C may be completed however the team chooses to break it up, but only 2 athletes work at a time. The athletes not working may assist with locking out Handstand Pushups, or standing up from Pistols, or even assisted Pull-ups.
Completed Anyhow; Assistance Allowed
60 Handstand Push-ups