friday, june 23

“The Great Race”

For time:

Run, 400 m

21 Dumbbell Thrusters, 50/35 lbs

15 Bar Muscle-ups

21 Overhead Squats, 95/65 lbs

-- Rest 2 mins --

Run, 400 m

15 Dumbbell Thrusters, 50/35 lbs

12 Bar Muscle-ups

15 Overhead Squats, 115/75 lbs

-- Rest 2 mins --

Run, 400 m

9 Dumbbell Thrusters, 50/35 lbs

9 Bar Muscle-ups

9 Overhead Squats, 115/75 lbs

Athlete Instructions

Dumbbell Thrusters- dual dumbbell

Time domain: 18-25 mins

Time cap: 30 mins

Notes

Primary Objective: Fastest overall time.

Secondary Objective: Complete each movement in 2 sets or less.

Stimulus: Muscular Endurance + Stamina / Lactate Threshold

RPE: 9/10