Tuesday 03.07.2018


Fitness

"Jack Squat"

21-15-9

Front Squats 95/65

Kettlebell Swings 35/25

400m Run

Performance

"Jack Squat"

21-15-9

Front Squats 115/80

Kettlebell Swings 53/35

400m Run

Competition

1) OTM x 12:00 (6 Rounds)

Odd: 16 AbMat Sit-ups

Even: 3 Overhead Squats (start at 60% and build)

2) "Jack Squat"

21-15-9

Front Squats 135/95

Kettlebell Swings 70/53

400m Run

3) Odd Object Conditioning

3 Rounds (not for time)

200m Double DB Carry

0-50m, left overhead, right hang

50-100m, right overhead, left hang

100-150m, both front rack

150-200m, both overhead


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