FITNESS
A. Hang from pull-up bar
4xAMSAP (-5); Rest 1 min
Training notes:
•Leave about 5 seconds in the tank on each set.
Record time to complete.
B. “Reverse 17.1”
50 DB snatches, alternating
15 burpee box jump overs
40 DB snatches, alternating
15 burpee box jump overs
30 DB snatches, alternating
15 burpee box jump overs
20 DB snatches, alternating
15 burpee box jump overs
10 DB snatches, alternating
15 burpee box jump overs
Training notes:
•20 minute cap.
•Lateral box burpees are acceptable.
•Fitness can step up and down on burpees.
Record time.
PERFORMANCE
A. Hang from pull-up bar
Accumulate 3 minutes in as few sets as possible
Training notes:
•Goal is to do this in as few sets as possible – not necessarily consistent sets.
Record time to complete.
B. “Reverse 17.1”
50 DB snatches, alternating (50/35)
15 burpee box jump overs (24”/20”)
40 DB snatches, alternating
15 burpee box jump overs
30 DB snatches, alternating
15 burpee box jump overs
20 DB snatches, alternating
15 burpee box jump overs
10 DB snatches, alternating
15 burpee box jump overs
Training notes:
•20 minute cap.
•Use the new standards for burpees (no step-ups or step-downs) and DB snatches (hands must switch below eye level).
•Lateral box burpees are acceptable.
Record time
