1. Strength
Deadlift (12:00)
5-5-3-3-1-1 (Increase weight every set, build to no more than 90% for final rep)
2. Fitness
"JacSKI"
For Time: (12:00 cap)
1000m Ski
50 Thrusters (Empty Barbell, 20/15kg)
30 Pull-ups / Jump Pull-ups / Ring Row
Benchmark/Hero Mashup In pairs, complete the following.. For Time: (40:00 Cap) “Double Randy” 150 Power Snatches (35/25kg - *75 reps each, split however) then, “Double Running Karen” 10 rounds of: 30
1. Core 😈 2. Fitness EMOM 28:00 0:30 Max KB Swings (24/16kg) / 0:30 Rest 0:30 Max Burpee to target (6”) / 0:30 Rest 0:30 Max Cal on Ski / 0:30 Rest 1:00 Rest Score is total reps across the 28:00 Extr
1. Quality Every 5:00 for 20:00 - 12 DB Floor Press - 12 DB Goblet Squat (w/ :01 pause) - 12 DB Arnold Press - 12 DB Romanian Deadlifts 2. Movement 15:00 AMRAP (just move at a steady, continuous pace)