THURSDAY WORKOUT

LONG SOCKS or LONG PANTS today guys!!!

Power/Pull Development 10 Minutes

3 Snatch Pulls every 2:30 for 4 total sets (10min)
Set 1 - 85%
Set 2 - 90%
Set 3 - 95%
Set 4 - 100%
*Start from the floor every rep, and pull to just above the knee where you will PAUSE for a full 3 Seconds before finishing your pull aggressively.

Then…

2014 Regional Individual Event 5

10 Rounds For Time of:

1 Legless Rope Climb (touch the bottom of the knot)
200ft Sprint (100ft down & 100ft back)

**8 Minute Cut-off**

*Come in and try this one out! Don't feel like you can't, even if you don't think you have the Rope Climbs, we can scale for everyone. Super fast cut-off, so get as far as you can. You have to climb UP the rope with no legs, but as soon as you touch the knot, use of your legs is ALLOWED to climb down.

SUNDAY WORKOUT

Power Clean
3-3-3-3-3 @ 75%

*After warming up to your work weight, you should take about 2:30 - 3:00mins of rest between sets.

Then

Team up into pairs, we will help you find someone of similar abilities.

4 Dumpster Shuttle Sprints, tag team style

*One person will sprint down and back, tagging their partner, who will sprint down and back. The second person will tag the first, who will complete their final sprint. The second person will do the final sprint of the 4.

MONDAY

It’s go time…

Each For Time:

10 x 100m Shuttle Sprint (50m & back)

Spend some time with the bands, and stretch your hamstrings before, between, and after your sprints.

*Rest as needed between rounds. Try to stay as consistent as possible on your times. If your times vary by more than 5 seconds, there will be a 50 Burpee penalty, payable before you stretch for your recovery.