150515 – Friday

Weightlifting/Skill

Deadlift

  • 3 reps every 2:30 min for 10 rounds
    • aim to increase weight every 2 rounds; 2 successful attempts (6 reps) must be made before moving up in weight
  • 6 strict knees-to-chest with remaining time in round after deadlift
    • focus on perfect form; do not swing and bring your knees as high as possible
    • perform these before changing weight on bar

Conditioning

In teams of 2 complete 5 rounds of the following:

  • Partner A
    • 3 snatches
    • 6 windmills
    • 9 rack squats
  • Partner B
    • 3 – 20 yd shuttle sprints (6x down and back)

1 partner goes through full complex on both sides while the other performs 20 yd shuttle sprints

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