*Congrats to everyone on the PR’s and all around great effort during the testing period. I’ve put together the numbers, and will lay out for all of you the direction of the program that will start this Monday. For today, if you are feeling beat up, please just take it easy and do something light/fun. If you don’t have a partner for today’s workout, figure out a work:rest scheme that is appropriate for how you feel. Again, the priority is to come in on Monday physically and mentally ready to get after it!
A. Three sets, not for time of:
2 Legless Rope Climbs (or 1 Legless + 1 regular RC)
10-15 Meter Handstand Walk
8-10 Tall Snatches w/ pause in the bottom (empty barbell)
B. In teams of two, partners will ALTERNATE TASKS to complete as many rounds and reps as possible in 10 minutes of:
4 Power Snatches (135/95 lbs)
8/6 Chest-to-Bar Pull-ups
12 Box Jump-Overs (24″/20″)
Rest 5 minutes, then…
C. In teams of two, partners will ALTERNATE TASKS to complete as many rounds and reps as possible in 10 minutes of:
10 Shoulder to Overhead (135/95 lbs)
10 Back Squats (135/95 lbs)
10 Calorie Row
-Goal is unbroken for each movement (knowing you can rest right after as your partner works)
-If you can’t do 8 UB Chest-to-Bars, scale to 6; after that, its 4 unbroken + 2 unbroken.