Mish-Mash

Mix it up a bit...

Brief warm-up on your own...get ready for some weight and squat cleans

3-Pos. Squat Cleans

EMOM x 7

1 = "Pockets" High Hang Sqt Clean

2 = Hang Sqt Clean

3 = Squat Clean

*Increase weight as needed

RAMBUTAN

Teams of 2...

AMRAP in 30min:

10m Shuttle Sprint (10m & Back)

*EMOM perform 5 Burpees...start the round w/ running...finish w/ burpees

Partner #1 will work for 3 minutes, then at 3 minutes #2 will begin...SO essentially this is 5 Rnds of 3 min, with a 3 Min Rest b/t...

Score is total # of Shuttles Run!

3-Position Sqt Cleans

JB ~ 95-135 (I think)

Oz ~ 135-145-155-165-175-175-185

tb ~ 135-145-155-175-185-195-205

Teams (This was AWESOME!!!)

JB & Dalaige

tb & Oz (then Stan)

JB ~ 106.0 (thats 1060 Meters!!!)

10-6-5.5 (21.5)

9-6-6 (21)

9-6-7.5 (22.5)

9-6-5.5 (20.5)

9-6-6 (21)

Dalaige ~ 100!

10-5-5.5 (20.5)

9-5.5-5.5 (20)

9-5-6* (20)

9-5-5.5* (19.5)

9*-5.5*-5.5* (20)
*gave Big D the same or .5 more than tb...he was always a 1/2 step ahead!!!
JB or he forgot to record these...

Oz ~ 69.5 (in 3 Rnds!!!...Pace was unreal!!!)

10.5-6.5-7.5 (24.5)

8.5-7.5-6 (22)

10-6-7 (23)

STAN ~ 102
9-5-6 (20)
9.5-6.5-6 (22)
9-6-5 (20)
9-5-6 (20)
9-5.5-5.5 (20)

tb ~ 98.5 (Sheesh...big loser of the group...could not keep up with the BIG DOGS!!!)

9.5-5.5-6 (21)
9-5-5.5 (19.5)
9-5-5.5 (19.5)
8.5-5-5.5 (19)
8.5-5.5-5.5 (19.5)
Could not even maintain 20 reps per round...just mentally weak!!!