SATURDAY 9-21-19

WARM UP

2x Rounds:

1 Minute Cardio of Choice

45 Seconds Spider-Man w Lunge instep

30 Seconds Glute Bridges

15 Seconds Push-ups

Warmup Set: 3x

3 Clean and Jerks

100 Meter Run

1 Rope Climb

100 Meter Run

6 Lateral Bar Burpees

Build up each round until you get to your workout weight

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Bar Facing Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)

• Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time

• For the outside movement, the 400 meter runs, teammates will run together

• All athletes must return from the runs before the team can start the inside movements

• Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout

• Use on barbell unless there are athletes performing the workout with different weights

• If you are timed capped on the workout, put 30:00 as your score and note total completed Reps.

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