Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition.
ROOKIE
A.
AMRAP 20min:
10 Knees to Elbow
15 Pistols (box)
20 Sit Ups
25 Walking Lunges
INTERMEDIATE
A.
Front Squat
6-6-6
Loading 77.5%
Rest 3 min
B.
AMRAP 20min:
10 Toes to Bar
15 Pistols
20 Sit Ups
COMPETITOR
A.
Deficit Deadlift
5-5-5-5-5
Rest 2min
B.
Squat Jumps
20-20-20
Rest 2 min
C.
For time:
60 Power Cleans 60/40kg
(in teams of two, one athlete working on the power cleans at a time. Can only swap after running 200m