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Wednesday 03.13.2019

POSTED ON March 12, 2019

Wednesday | 03.13.2019

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Warm Up:
 
Every :30
 
10 Reverse Wall Slides
5 Hang Power Cleans
5 Push Jerks
:30 Plank
:20 Barbell Hold Overhead
 
x3-4 sets
 
*Athlete must finish work before time limit but is
allowed to progress on and build a clock if the work for
the segment is completed. When you finish the 18’s you score your time.
 
Level 1 (RX)
 
0:00-4:00
 
3 DB Hang Clean 50/35
3 DB Shoulder to Overhead 50/35
3 HSPU
6
6
6
 
4:00-8:00
 
9
9
9
12
12
12
 
8:00-12:00
 
15
15
15
18
18
18
 
Level 2 (Intermediate)
 
0:00-4:00
 
3 DB Hang Clean 35/20
3 DB Shoulder to Overhead 35/20
3 HSPU
6
6
6
 
4:00-8:00
 
9
9
9
12
12
12
 
8:00-12:00
 
15
15
15
18
18
18
Level 3 (Beginner)
 
0:00-4:00
 
3 DB Hang Clean 20/10
3 DB Shoulder to Overhead 20/10
3 HRPU
6
6
6
 
4:00-8:00
 
9
9
9
12
12
12
 
8:00-12:00
 
15
15
15
18
18
18
 
Cool Down:
 
2 Rounds For Quality
 
2min Bench Shoulder Stretch
200m Walk
1min Bound Angle L/R
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