Partner warm up (Not for time)
3 rounds
10 med ball toss over bar (full squat)
10 med ball toss over box situps
5 burpee penalty for the whole team every time the bar is dropped.
burpees will be done at the end of each round
Part A
partner 1 Runs 200 meters
Partner 2 is holding deadlift 95/65, 75/55, 55/35
2nd partner runs 200 m
Partner 1 is holding deadlift
Once 2nd partner is done running:
partners complete 50 push presses (1 partner at a time, can not drop the bar)
Part B
partner 1 runs 200 meters
Partner 2 is holding deadlift 135/95, 95/65, 75/55
2nd partner runs 200 m
partner 1 is holding deadlift
Once 2nd partner is back:
partners complete 50 Hang Power Clean (1 partner at a time, can not drop the bar)
Part C
1 partner Runs 200 meters
Partner 2 is holding deadlift 185/125, 135/95, 95/65
2nd partner runs 200 m
partner 1 is holding deadlift
Once 2nd partner is back:
partners complete 70 deadlifts 185/125(1 partner at a time, can not drop the bar)
*You may drop the bar between parts in order to change weight
*must go in order. No rest between parts.
1 comment:
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