January 20, 2016
1) 3 attempts:
Vertical Jump
2) Power Clean
Work up to a 1 rep max
3) Complete the following
2 minutes max reps of Back
Squat (50% 1RM, from rack)
rest 1 minute
2 minutes max pull ups
rest 1 minute
2 minutes max reps of shoulder to
overhead (135/85lb, no racks)
rest 1 minute
2 minutes max calorie row
Score is total reps + calories
Optional Core Work:
2 RNFT:
20 x Jump Throughs
10 x GHD Sit-ups w/3 second negative
1 minute weighted Push-up Plank