Home Workout
5 rounds:
80yd Shuttle Run
(alternate shuttles with a partner)
(200m recovery walk)
4 rounds:
60yd Shuttle Run
(alternate shuttles with a partner)
(200m recovery walk)
3 rounds:
40yd Shuttle Run
(alternate shuttles with a partner)
A shuttle run is out and back.
For an 80yd shuttle run, place a cone at 40yd.
Sprint to the cone and back to start line.
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Competitor
3 rounds for time:
21 Toes to Bar
7 Power Clean & Jerk 185/125
3 rounds for time:
21 Bar facing Burpee
7 Hang Power Clean 135/95
3 rounds for time:
21 Shoulder to Overhead 95/657
7 Bar Muscle-up
Rest as needed between workouts.
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Weightlifting
Deload week. Testing Saturday
Power Snatch
70% 5×2
Power Clean & Push Press
70% 5×1
“As we advance in life it becomes more and more difficult, but in fighting the difficulties the inmost strength of the heart is developed.”
~Vincent Van Gogh