WEIGHTLIFTING
A. POWER CLUSTER
EMOM 10’
7@60%1RM Thruster
"OPENING DAY" (Courtesy of Harry Palley)
B. For Time: 21-15-9: Wallballs (20/14 lb)
Pull-Ups Thrusters (95/65 lb) Box Jumps (24/20 in)
Kettlebell Swings (53/35 lb)
AEROBIC CAPACITY
C. Athlete’s choice on equipment: Bike (preferable), Row, Run or Ski Erg
With a continuous running clock:
5:00 On, 2:30 Rest 4:00 On, 2:00 Rest 3:00 On, 1:30 Rest
2:00 On, 1:00 Rest
1:00 On
ACCESSORY
D1. False Grip Pausing Strict Chest to ring Pullup
2021 4-6 rep x 3 set - 1’ rest
D2. Seated Single arm alt.DB Press
2011 6-8 rep/Arm x 3 set - 1’ rest
D3. Landmine Twist
2020 8-10 rep x 3 set - 1’ rest