For time
3 ROUNDS

5 Squat clean 70kg
2 legless rope climb

TC. 10min

3 rounds:
8 Burpee Box Jump Overs 80/60cm
8 Power Snatches 52/35kg
-at 8:00-
2 rounds:
16 Burpee Box Jump Overs 60/50cm
16 Power Snatches 43/29kg

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

For time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlift 100/70kg
Bar facing burpees

TC.10min

3 x 6 V.2/120s (2-0-X-1)

4 x 4 V.2/120s

(7kierrosta)
1 x pushups (1/2/3/4/5/6/7)
2 x kb swing 16kg (2/4/6/8/10/12/14)

(7kierrosta)
2 x pushpress 16kg (2/3/4/5/6/7/8)
4 x Kb swings, us (4/6/8/10/12/14/16)

(7kierrosta)
3 x burbee (3/4/5/6/7/8/9)
4 x swing 16kg (4/6/8/10/12/14/16)

Aika 13:19

Warm Up
Butt kicks
High Knees
Side Lunges
Regular Lunges
Inch Worms

Workout
2 mile partner run, no slower than your last ACFT 2 mile pace.

Accessory Work
2 Rounds
1 min side plank right
1 min side plank left
30 Crunches
15 bicycles each leg

Cool Down
Cadet Let PRT

Location: USC Upstate
Uniform: Winters

Tekniikkaa + työsarjat.

Amrap 6'
15 front squat 42.5kg
15 ttb
Rest 4'
Amrap 6'
12 ctb
8 shoulder to overhead
Rest 4'
Amrap 6'
5 deadlift 102,5kg
3 ring mu