In teams of 3

Buy In - Run 600m with a weight plate

Complete for time - 2 rounds of:
10 Pull ups
15 Wall Balls
20 Push Press
25 Box Jumps

Buy Out -  Run 600m with a weight plate

Workout is completed when on the final round all 3 team members stand on the weight plate together after the run.

The workout is to be done in Indian file - One partner starts and does the 10 pull ups then moves on to the Wall Balls, the second partner starts the pull ups when the first has finished and can't move onto the wall balls until the first partner has completed them and so on.....

Post times to comments.



Blue Lake Barbell

Tech: Pause Clean (knee) and Jerk

Strength / Skill:
Snatch Balance: 3-3-3-3-3
Back Squat: 3-3-3-3-3 @ 75%

Accessory:
2 x ME GHD Sit Ups


1 Comment