Great Fourth of July crew at Vertical Limit Fitness!

 

Conditioning:

Perform as many rounds and reps as possible in 10 minutes of:

1 Front Squat (135/93)

1 Kettlebell Swings (97/62)

150m Run

2 Front Squats

2 Kettlebell Swings

150m Run

3 Front Squats

3 Kettlebell Swings

150m Run

…so on…

 

For Score

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Snatch

Every 90 seconds, perform 1 rep at following percentages…

20-30-40-50-60-70-75-80-80-85-85-90-90%

 

For Quality

 

Conditioning Sell-out:

Partner up*

400m Row

50 Slammers (12/8) @ 2m

60 Calories Biked

 

For Time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg

 

 

Post score, loads, time, and experiences to comments