A. Context : Competition
Context : Competition
Pacing for best score (versus hardest workout).Scoring: Not Scored
Dynamic Warm – up :
200m Medball Run/2 mins Jump Rope
Then 3 sets of :
10 Broad Jumps, 10 Push – ups,
10 Sit – ups,
10/10 Lunge Steps
B. Mobility :
Mobility :
HIPScoring: Not Scored
C. Practice :
Practice :
Hollow Rocks 30s on 30s off for 4 rounds.Scoring: Not Scored
D. Rounds for Reps of Box Jumps, Dumbbell Hang Power Snatches, Knees To Elbows, and Rowing
For 4 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Box Jump 24/12 inches
– Dumbbell Hang Power Snatch @ 45/20 lbs
– Knees To Elbow
– Row for 2 minutes
Rest 1 minute between each round