Sunday, April 12

ChampionshipMash Sundays

Warm-Up:
Spend 15 minutes working on big, unbroken sets of HSPU -- in between sets complete one 30 ft HS Walk.  Don't do more than 5 sets in the 15 minutes.


With a running clock complete:

From: 0:00-15:00:
EMOM5:
2 Squat Cleans @ 70%

EMOM5:
1 Squat Clean @ 75%

EMOM4:
1 Squat Clean @ 85%
*Take your last minute to strip the bar to 95/65#*

From 15:00-30:00:
3 Rounds:
12 Bear Complexes (95/65)
5 Rope Climbs

From 30:00-45:00:
1 Rounds:
10 DB Squat Snatch (45/35) R
25 Burpee Touch-Jumps
Run 400m
25 Burpee Touch-Jumps
10 DB Squat Snatch (45/35) L

From 45:00-60:00:
100 Pistols
Max Meters Rowing in remaining time. For every 50 meters under 2900/2500m you encure one penalty.

For each penalty at the end complete one complex:
5 Strict Pull-Ups
5 Kipping Pull-ups
5 Strict T2B
5 Kipping T2B
*Max 5 penalties*