Congrats to Bill and Lars who finished second place in the 500 m row competition this past weekend at the World Police and Fire Games in Fairfax VA. They were only .5 of a second away from the first place team. Their combined time was 122 flat! Pretty amazing.
A. Hang squat snatch/clean – 5 min to build to 90% for 1
B. Clean and jerk – 5 min to build to 90% for 1
C. Back squat 2,2,2,2,1 – go every 2 min, build to 90% for final set
5 min AMRAP – max rep strict pull ups or negatives at tempo
21 KBS @ 1.5/1.0
12 HSPU’s off box
Coaches Tips: 90% should feel good and strong, get there quick and walk away confident