Warmup with 3 rounds performed on the minute of 2 pullups, 6 pushups, and 10 squats
Follow that immediately with 3 more rounds performed on the minute of 2 ring pullups, 6 deload pushups, and 10 rocket jumps

Full Clean: 8 x 1 on 90 sec interval working to heavy single by the 5th set and maintaining.

Sprint Drills

We’ll be doing a ‘biathlon’ of events from yesterday’s Carolina Fitness Challenge. Compare your performance to scores at the competition.

Event #1: 100m Sprint with a turnaround at 50m

Score = Time to completion

Event #2:
In 10 minutes, complete as many reps as possible in the following sequence:

1 Shoulder to Overhead (165 lbs / 115 lbs)
1 Toes to Bar
2 Shoulder to Overhead
2 Toes to Bar
3 Shoulder to Overhead
3 Toes to Bar

Shoulder to Overhead Load: To be announced

No rack is used. Athlete can move the bar from the shoulders to a full locked out overhead position any way they choose (press, push press, power jerk, split jerk). Knees and hips must be fully extended and bar directly overhead at lockout for each rep to count.

Score is total number of reps completed.