Strength
1.a. 4 X 3 Weighted Supinated Pull Ups
1.b. 4 X 5 Weighted Dips
2.a. 4 X 10 Supine BB Row
2.b. 4 X 5 SA DB Press (each arm)
Fitness Workout
Part A
Complete as many reps as possible in 5 minutes of:
Burpee Box Jump overs 24/20”
3 minutes rest
Part B
Complete as many reps as possible in 5 minutes of:
Squat clean + Jerk 95/65#
3 minutes rest
Part C
Complete as many reps as possible in 5 minutes of:
Bar Muscle Up transitions from the box or Jumping Pull Ups
Performance Workout
Part A
Complete as many reps as possible in 5 minutes of:
Burpee Box Jump overs 24/20”
-No touching box-
3 minutes rest
Part B
Complete as many reps as possible in 5 minutes of:
Squat clean + Jerk 165/115#
3 minutes rest
Part C
Complete as many reps as possible in 5 minutes of:
Bar Muscle Ups
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