Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90
B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
C.
Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
