Sport & Performance
1.clean & jerk work to a heavy single in 12 min.
2.split press 4-4-4-4 work to heavy in 10 min.
Southern Maryland Regionals Workout #1
for time (10 min. cap):
-50ft. double DB OH walking lunge #50m #30f
-50 double unders
-25 wall ball #20m #14f
-3 rope climb 15ft. ascents
-25 wall ball #20m #14f
-50 double unders
-50ft. double DB OH walking lunge #50m #30f
Fitness
1.power clean 2-2-1-1-1-1 work to challenging in 12 min.
2.split jerk 2-2-2-2 work to challenging in 10 min.
for time:
-30 cal. row/bike/ski/run
-20 goblet squat (pick your own weight)
-10 pullups
-20 goblet squat (pick your own weight)
-30 cal. row/bike/ski/run
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