Fitness and Performance
“5 K Shuttle”
Teams of 2, For time:
Both working at the same time, both complete all reps
1000 m row + 10 shuttle sprints
750 m row + 8 shuttle sprints
500 m row + 6 shuttle sprints
250 m row + 4 shuttle sprints
Sprints are 1 length of gym floor divided in 2 equal parts
Sport
15 minutes to complete ladder
10 snatches @75#/55#
8 snatches @95#/60#
6 snatches @115#/65#
4 snatches @135#/75#
2 snatches @155#/80#
With time remaining 1 RM max weight
Rest 5 minutes
6 minutes to establish your 3 RM OHS
Rest 5 minutes
1000 m row @95%
Rest 4 minutes
1000 m row @95%
