12-11-2015

LIFT

10x1 Deficit Clean DL standing on band @ 80% of 1RM Full Clean
10x1 Clean High Pull @ 80% of 1RM
7x3 High Hang Squat Cleans @ 70%
7x3 Power Cleans @ 75-85%

SKILL

Cycling

0 - 1:00
10 pistol squats every 30s

1:00 - 2:00
10 box jumps every 30s

2:00 - 4:00
8 pistol squats every 30s

4:00 - 8:00
8 box jumps every 30s

8:00 - 9:00
6 pistol squats every 20s

9:00 - 10:00
6 box jumps every 20s

WOD

 3 person team - same gender

2015 Team Regioal Event 2

175 Snatches 75/55#
25 Rope Climbs
115 Thrusters 115/75#

Individual Option

21 Thrusters 115/75#
12 Rope Climbs

15 Thrusters
9 Rope Climbs

9 Thrusters
6 Rope Climbs