30 January

Training (230p)

A. 20 YARD PLATE PUSH SHUTTLE (10 OUT - 10 BACK) (90/45)
25 YARD REVERSE BEAR CRAWL (0-25) 75 YARD RUN (25-50-0) 150/120M ROW SPRINT *1:04/1:01

REST 4M, X2 1. SCORE IS COMBINED TIME FOR EACH ROUND.

B. "SHOULDER MEDLEY" EVERY 3M FOR 15M 1 SQUAT CLEAN - 1 PRESS - 1 SQUAT CLEAN - 2 PUSH PRESS - 1 SQUAT CLEAN - 3 PUSH JERK *205# + 61 Z-Press

*261 Total

AT MINUTE 16 ON THE CLOCK 1 MAX SET OF Z- PRESS (45/35) 1. Z-PRESS STOPS WHEN BAR STOPS MOVING. IF BAR RESTS OHD OR IN THE FRONT RACK, SET IS OVER. 2. SCORE IS LIGHTEST LOAD LIFTED IN # + NUMBER OF Z-PRESS COMPLETED.

C. 10-1

Strict Pullups

Strict Ring Dips

*7:55