Take the Plunge
As many rounds as possible in 20 minutes of...
Run 200m
20 hand-release push-ups
Strict Press [Dynamic Effort]
8 x 3 reps @ 60%
Then:
5 x 3 power snatch
Lastly:
5 x 50 sit-ups w/ rest as needed
*Scale as needed (but not much!)
Warm-up thoroughly....
FIRST:
3-5 minutes jog, row or aidryne
THEN:
3 rounds of...(Lower body emphasis)
THEN:
5 minutes of dynamic stretching.
NEXT:
Squat
Power Clean
For time:
21-15-9
Deadlift 225 pounds
Burpee over barbell
*Competitor: As prescribed
*Established: 185 pounds for deadlift or bodyweight.
*Recruit: 95 pounds for deadlift or 50% of bodyweight.
Wall climbs 3×10 [DEMO]
Push Press – three reps every minute on the minute for 12 minutes @ 60% of 1 RM
Death by 10 meter
Every minute on the minute until failure - 10 m Run
Increase one 10m run every minute until failure
for example, the first minute is 1-10 M sprint, the second minute is 2 -10 M sprints, the third is 3-10 M sprints and so on until you can’t complete X number of sprints in 1 minute.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post loads and distance to comments.
5×3 Deadlift @ 80% 1RM
Rest 2 minutes between sets
Short break, then…
3×10 Straight Leg deadlift @ 30% of 1RM
6 rounds work/rest match of…
150m row or run
*As long as it takes to row or run 150m, you then rest that amount, then start again…
*Competitor: As prescribed
*Established: As prescribed.
*Recruit: As prescribed
Post results to comments.
1000 Intervals (not literally, and pay attention to the last movement)...
1000m row/run for time
Rest 2 minutes
1000m row/run for time
Rest 2 minutes
1000m row/run for time
Rest 2 minutes
1000m row/run for time
Rest 2 minutes
1000m row/run for time
Rest 2 minutes
50 barbell thrusters @ 135/95/75
All as prescribed.
