Community

Community

Fitness 

A.  Clean Progressions 

B.  In Teams of 2 – 4 Complete  

150 x Wallballs 

150 x Swings 

150 x Pull-ups/Ring rows/Jumping Pull-ups 

150 x Squats 

Performance 

A.  Cleans – 5 x 3 w/2 Min Rest 

B.  In teams of 3 – 4 Complete 

150 x Wallballs @ 20lb/10lb 

150 x Hang Power Snatches @ 75lb/55lb 

150 x Pull-ups 

150 x OHS @ 75lb/55lb 

Sport 

A.  Every 15 Secs for 16 Sets 

3 x Power Cleans & Jerks @ 155lb/105lb 

B.  7 Rounds AFAP 

7 x Hang Power Snatches 

7 x CTB Pull-ups 

7 x HSPU @ 4inch/2inch 

7 x OHS 

7 x SDHP 

7 x Box jumps @ 30inch/24inch 

7 x Thrusters 

@ 115lb/85lb 

Optional Accessory 

Conditioning 

A.  4 x 500M Row w/3 Min Rest 

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