Events

Prep Circuits

SET 1
Row 800
3 Rounds -10 Reps
Box Jump
Back Extension
A2B

SET 2
Run 800
3 Rounds -10 Reps
Wallball
Pull-Up
KTE

SET 3
Skip Rope 4 Minutes
3 Rounds -10 Reps
Thrusters
Sit-Up
STRENGTH: Squat

SET 4
Bike 4 Minutes
3 Rounds -10 Reps
KB Swing
Dips

SET 5
Row 800
3 Rounds -10 Reps
Push-Up
Squat
Lunge
STRENGTH: Bench Press


SET 6
Run 800
3 Rounds -10 Reps
GHD Sit Up
GHD Push Up
5 R/L Turkish get-Up
5 R/L Dumbell Snatch 7

SET 7
Skip Rope 4 Minutes ( crazy 8s)
3 Rounds -10 Reps
Push-Press
Push Jerk
SKILL: Clean and Jerk

SET 8
Bike 4 Minutes
3 Rounds -10 Reps
Sumo-Deadlift-High-Pull
Deadlift
STRENGTH: Deadlift

SET 9
Run 800
3 Rounds -10 Reps
Power Clean
Squat Clean

SET 10
Row 800
3 Rounds -10 Reps
Skip Rope 4 Minutes
3 Rounds -10 Reps
SKILL: Snatch
STRENGTH: Snatch
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