Warm Up


Synchro Burpee

Synchro Air Squat

A. Power Clean and Jerk to Max

then 4 sets of 5 deadlifts + 1 power clean and jerk at 80%

B. Class

C. with a partner/team if on a team or indi if indi

Waterfall Entry for teams: this will help for timing and strategy if there is waterfall entry at NCC

120 Double Unders

400 m run

40 Wallballs 20/14

30 Pullups

20 Burpees

10 muscle ups(teams actually do 15 but share reps once both arrive here. First person can begin working)

D. If time…

3 sets 15 hollow rocks+15 Ghd situps

Sunday, June 2nd, 2019 at 10:19 pm / Competitive