“The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.”
- Babe Ruth
LEVEL 1
A1. Bench Press @ 32X0; 6 Reps X 4 Sets
A2. Pull Ups, 10 Reps; Rest 3 mins
Then
4 Rounds
200m Run
15 Sit Ups
LEVEL 2
18 Min AMRAP
5 Clean and Jerk (135#/95#)
7 Toes To Bar
9 WallBall (20#/15#)
COMPETITION
A.
Three sets, not for time, of:
Rope Climb x 2 ascents
Hollow Rocks x 30-40 seconds
Double-Unders x 40-50 reps
B.
Take 8-10 minutes to build to a heavy Deadlift
Males – somewhere between 315 and 365 lbs.
Females – somewhere between 205 and 255 lbs.
THIS IS THE WEIGHT YOU WILL USE FOR THE WORKOUT – you should be able to complete 4 unbroken reps in the first round . . . but it shouldn’t feel easy. Ideally, males will be somewhere between 315 and 365 lbs; Females will be somewhere between 205 and 255 lbs.
C.
Complete as many rounds and reps as possible in 5 minutes of:
Deadlift x 4 reps
Muscle-Up x 4/2 reps
(Males = 4 muscle-ups, Females = 2 muscle-ups)
D.
Rest exactly 5 minutes after Phase C, and then:
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups
Article-> Little Old Lady
