A.
Every 2:00×4
Deadlift: 8-8-6-6-4-2 reps from 75% to 90%
B.
RX
Every 8 minutes, for 16 minutes (2 sets) for times of:
400 Meter Run
16 Burpee Box Jump (60/50cm)
8 Power Snatches
400 Meter Run
Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. If the power snatches start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.
SCALED
Every 8 minutes, for 16 minutes (2 sets) for times of:
300 Meter Run
12 Burpee Box Jump (60/50cm)
8 Power Snatches
300 Meter Run
Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. If the power snatches start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.
BASIC
Every 8 minutes, for 16 minutes (2 sets) for times of:
200 Meter Run
10 Burpee Box Jump (60/50cm)
8 Power Snatches
200 Meter Run
Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. If the power snatches start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.
