Essentials:
A. In 5 sets or less build up to a heavy but fast 5rep goblet Squat with tempo 33×1. This is not maximal. (7min time cap)
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In teams of 2
1 team member performs DB thrusters for 1 min , 8 reps is the max you have to do. If you can’t reach 8 then the difference is performed in burpees during the next min. As partner 1 is resting or doing there penalty partner 2 does there DB thrusters. So each person has a min for the thrusters and a min of rest or burpee penalty. So each person will have 7 sets of thruster, 15min total. The goal is to have the lowest number of Burpees as a team.
Fitness:
A. In 5 sets or less build up to a heavy but fast 3rep Front Squat with tempo 33×1. This is not maximal. (7min time cap)
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In teams of 2
1 team member performs thrusters for 1 min , 12 reps is the max you have to do. If you can’t reach 12 then the difference is performed in burpees during the next min. As partner 1 is resting or doing there penalty partner 2 does there thrusters. So each person has a min for the thrusters and a min of rest or burpee penalty. So each person will have 7 sets of thruster, 15min total. The goal is to have the lowest number of Burpees as a team.
Males:95#
Females:65#
Performance:
A. In 5 sets or less build up to a heavy but fast pausing Front Squat or OH Squat, choose the one you need to work on the most(3sec). This is not maximal. (7min time cap)
B.Squat clean x1 OTM 15min; 85-92%
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Competitor Session 2:
Power snatch 2.2.2×3; rest 20sec/ OT 3min