WARM-UP:
*Active Stretch
-then:
*30 sec. x Hyper Plank Hold
*4 x 50m Run (increasing pace each rep)
*30 sec. x Hyper Plank Hold
-then:
*Clean & Jerk warm-up
TIMING CHEAT SHEET:
1:00, 2:00, 4:00, 6:00, 10:00, 13:00, 14:00, 15:00, 17:00, 19:00, 23:00
SET #1 (23 min.):
2 Rounds -
Within 1 Minute:
*100m Run Sprint
*As Many Reps As Possible (AMRAP) In Remaining Time (IRT): Evil Wheel Clean & Jerk (135/95)
-1 Min. Rest (mark reps earned)-
Within 2 Minutes:
*200m Run Sprint
*AMRAP IRT: Evil Wheel Clean & Jerk
-2 Min. Rest (mark reps earned)-
Within 4 Minutes:
*400m Run Sprint
*AMRAP IRT: Evil Wheel Clean & Jerk
-3 Min. Rest (mark reps earned)-
SCORE = Total Reps Evil Wheel Clean & Jerk
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SET #2 (23 min.):
2 Rounds -
Within 1 Minute:
*100m Run Sprint
*AMRAP IRT: DB Split Squat Snatch (25’s/ 20’s)
-1 Min. Rest (mark reps earned)-
Within 2 Minutes:
*200m Run Sprint
*AMRAP IRT: DB Split Squat Snatch
-2 Min. Rest (mark reps earned)-
Within 4 Minutes:
*400m Run Sprint
*AMRAP IRT: DB Split Squat Snatch
-3 Min. Rest (mark reps earned) -
SCORE = Total Reps DB Split Squat Snatch
 |
| Evil Wheel (roll out - roll in) |
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