WEDNESDAY

If you are NOT competing in the Olympic Lifting Meet on Saturday, complete the following:

As many Burpees as possible in 5 minutes
Rest 2 minutes
As many Deadlifts as possible in 4 minutes (275/185)
Rest 1 minute
As many Double Unders as possible in 3 minutes (Singles are worth ¼ of a point)
Rest 1 minute
As many Muscle-ups as possible in 2 minutes
Rest 1 minute
As many Med Ball Sit-ups as possible in 1 minute (20/14)

*Your score is total reps completed. The Muscle-up scale will be 3 Pull-ups, and 3 Box Dips, per rep; you must do them in that order (3 Pull-ups then 3 Box Dips) going back and forth between them. For the Med Ball Sit-ups, the Med Ball must touch the floor while your shoulders are touching the floor, and the center of the Med Ball must get past your knees at the top of each rep.


If you ARE competing in the Olympic Lifting Meet on Saturday:

Snatch
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Snatch.

Clean & Jerk
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Clean & Jerk.

Then, a little conditioning…

As many Double Unders as possible in 3 minutes

*Can anyone get 200 Double Unders? :-)