On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism

 

Conditioning:

4-person Team

Part 1 (M1/F1) (M2/F2):

“You go, We go”

40 Synchronized Kettlebell Swings (53/35) / Static Dead Hang

40 Synchronized Wall-Ball Shots (14/10) @ 10′ / Handstand Hold

4 x 200m Run Sprint / 4 x 250m Row Sprint

 

For Time

(9:00 cap)

Partner group 1 performs 20 sync. Kbs, while group 2 holds a dead hang from the pull-up bar. Once group 1 finishes 20, the groups switch, and then group 2 does 20 kb’s, while group 1 hangs. Maintain this pattern through all 3 events.

 

…rest 2 minutes, then…

 

Part 2 (F, M, F, M) (18:00 cap):

“Follow the Leader”

20 Box Overs (24/20″)

15 Pull-ups

10 Bar-Over-Burpees

5 Thrusters (115/75)

 

2 cycles of (F, M, F, M) for time

One team member working at a time through the chipper. Once team member completes, they run back to team to tag the next teammate.

 

…rest 5 minutes, then…

 

Strength:

“We all go”

Each team member finds 1-rep max for the following series:

Power Clean, Hang Squat Clean, Jerk

 

For team total load

(15:00 cap)

Two bars can be used. Only one bar moving at a time.

 

Mobility/Flexibility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

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