March 19 2013
Competitor group Snatch 1-1-1-1-1-1-1 All levels Skills/strength 4 sets 10-15 heavy KB swings (Russian) 8-10 Push press 10 Hollow rocks Conditioning For time 1000 m row 50 KB snatches (25 each arm) 30 T2B
March 18 2013
All levels Strength 3-3-3-3-3 Back Squats Conditioning For time 100 pull ups 100 push ups 100 sit ups 100 air squats 2 person teams, only one person working at a time, break up reps as needed Review Dec. 15th results
March 16 2013
Competition group 10 minute AMRAP 5 Shoulder to overhead 115/95/75 Deadlifts 115/95/75 Box jumps 24/20 All levels 10 minutes work on a goat Row 1000m @ 70% effort Rest 5 minutes Then, Row 2000 m If your first row felt good then go for a new PR, if your mechanics is not perfect then go for a hard row at 80-90% effort.
March 15 2013
Competition group Mobility, rest, Test your box jump cycle times with jumps, step ups and step downs. All levels 20 minute AMRAP 5 pullups 10 pushups 15 air squats Review your previous score