Saturday, February 13th 2016

General Fitness:

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

Row 2000 Meters

50 Strict Pull-Ups (or Ring Rows)

100 Kettlebell Swings

100 Box Jumps

100 Kettlebell Swings

50 Strict Pull-Ups (or Ring Rows)

Row 2000 Meters

 

Olympic Weightlifting:

Technique Primer: Pause Jerk x 3 x 3 or High Hang Clean x 3 x 3

Hang Clean + Clean + Jerk – 70% x (1+1+1) x 5

Clean Lift-Off to Knee + Clean Lift-Off to Mid-Thigh + Clean Pull – 85% x (1+1+1) x 4

Pause Jerk + Overhead Split Squat – (1+3-4 per leg) x 5