Form and Merge

15
Jan

Form and Merge

Regular class Challengers
Hang Clean and Jerk Hang Power Clean and Push Press
Hang Clean and Jerk Hang Clean and Push Press
2-2-2-2 2-2-2-2
*Build-up in weight: *Build-up in weight as long as comfortable:
*Find your “Heavy” 2 and then have 3 additonal sets within 10% of your “heavy 2” In between sets, row 250 meters.
Against 3:00-mins for 5 rounds-15-minutes

( Alternating Rounds 1 & 2)

Against 3:00-mins for 5 rounds –

( Alternating Rounds 1 & 2)

Round 1: 400m Run then, remaining time: Burpees Round 1: 200 meter Run then, remaining time: Burpees
Round 2: 500m Row/1000 meter bike then, remaining time: Hang Clusters Round 2: 300m Row/700 meter Bike then, remaining time: Hang Dumbbell Clusters
L1: 400m Run, Burpees to 6″ Target, 500m Row/1000 meter bike, 185/135
L2: 400m Run, Burpees to 6″ target, 500m Row/1000 meter bike, 135/95
L3: 300m Run, Burpees, 400m Row/800 meter bike, 96/65

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