Conditioning:

Every three minutes on the minute, for 12 minutes perform:

Calories Rowed (15/12)

30 Double Unders

10 V-ups

20 High-Lows*

 

For Quality and Score*

Compare to Tuesday, 26 July 2016

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.

 

Skill Work:

Pull-ups

Complete in 2-3 sets:

20 reps (beginner)

35 reps (intermediate)

50 reps (advanced)

 

For quality, choose appropriate skill level

 

Strength:

Squat Clean Pyramid

10 Squat Cleans (205/135) by 2:00

8 Squat Cleans (225/150) by 4:00

6 Squat Cleans (245/165) by 6:00

4 Squat Cleans (265/180) by 8:00

2 Squat Cleans (285/190) by 11:00

 

For Time or Score

 

Flexibility/Mobility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/side

 

 

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