29 June

Training (7a)

7M AMRAPS WITH A TEAM OF 4 STATION 1: PROWLER 1 LAP PROWLER PUSH (0-25-0) 6 CLEAN AND JERKS (100/75# BALL) *MEN BEGIN WITH 55 - ADD 45'S EACH ROUND *WOMEN BEGIN WITH 55 - ADD 25'S EACH ROUND 1. SCORED AS ROUNDS AND REPS. 1 LAP AND 6 CLEAN AND JERKS IS 1 ROUND. 1 REP PER TRIP ON THE PROWLERS. STATION 2: SKI FOR DISTANCE EVERY 250M, ENTIRE TEAM MUST COMPLETE 8 SYNCHRO TNG SQUAT JUMPS TO TARGET. ANY BREAK IN SYNCHRO START BACK AT 0. 1. SCORE IS TOTAL METERS SKI'D IN 7M WINDOW STATION 3: 7M AMRAP LADDER: 2-4-6-8-10-12-14-16-18 TNG POWER CLEANS (115/75) SYNCHRO T2B TNG JERKS (115/75) *ANY BREAKS OR SWITCHES ON CLEANS OR JERKS = -2 REPS 1. SCORE IS ROUNDS AND REPS COMPLETED. 14+18 STATION 4: 12/8 ROW CALS 10 SYNCHRO PUSHUPS 40 DU'S *Completed With Ryan and James
*5+ - 1774 - 14+15 - 4

B. Bench
11-1
115-135-155-175-195-215-235-255-275-295-315x1
*Complete