1. Warm-up
Hip Extensions 1×15 with a 20/14lb medicine ball hugged to chest
Then 2 rounds:
15 Russian Power Swings 70/53lbs
10 Burpees to 6″ Target
2. Lift
2012 Games Clean Ladder
1-rep Clean every min with progressively heavier barbells (personalize it)
Men’s Weights (pounds) – 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385.
Women’s Weights (pounds) – 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235.
Athletes will be ranked by the weight of their heaviest successful clean. Partial pounds will be awarded for each additional deadlift completed after they attempt and fail the clean.
3. Met-Con
2009 Games Final
15 Power Cleans 155/100
30 Toes to Bar
30 Box Jumps 24/20″
15 Muscle Ups – or 30 Pullups
30 DB Push Press 40/25s
30 Double Unders
15 Thrusters 135/95lbs
30 Pushups
30 Burpees15/15 Overhead Stationary Lunges w/ 45/25lb Plate
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