21 Pull-ups
9 Power cleans 185/135lbs
12 Bar muscle ups
6 Thrusters 185/135lbs
3 Rope climbs
Scaling Options
Beginner
21 Ring Rows
9 Power cleans @ 65/45lbs
12 Jumping Rip dips/Parallette dips
6 Thrusters @65/45lbs
3 Jumping chin ups
Intermediate
18 Assisted Pull-ups
9 Power cleans @115/75lbs
9 Jumping Bar muscle ups
6 Thrusters @ 115/75lbs
1 Rope climbs
Perform
4 rounds
21 Pull-ups
9 Power cleans @185/135 lbs
12 Bar muscle ups
6 Thrusters @185/135 lbs
3 Rope climbs
“Fran Tag”
With a partner, You go I go, round per round
20 rounds
9 Thrusters 95/65lbs
9 pull ups
Scaling Options:
Beginner:
9 Thrusters @ empty bar
9 Jumping Pull ups
Intermediate:
9 Thrusters @ 75/55lbs
9 Assisted pull ups
Seal walk relay
Every member of the team must complete 2 x 50’
Split the class in 2 or 3 groups and have the teams perform a relay race in which every athlete must complete the distance twice.
Scaling options:
Beginner: Inchworm out 25’ and run back
A. General
3 rounds
30 sec Row or Bike
30 sec:
Rd 1: Inch worms
Rd 2: Air squats
Rd 3: push-up to downward dog
B. Mobility
Btn tricep stretch with plate
30 sec on / 10sec off x 2
https://youtu.be/SWez7-liB64
C. Specific
3 sets @ascending
3 Power cleans + 2 Thrusters
Then:
2 sets
8 Pull-ups
4 Power Cleans @ascending
4 Bar mu
2 Thrusters @ascending
1 Rope climb