550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
12 kettlebell thrusters, 24 kg (16 kg)
150 meter run
150 meter row
At 32 past the hour........
5 x 3 squat cleans, up to workout weight
pullup warmup after each set
Workout (start this at 45 past the hour)
As many rounds in 10 minutes of:
6 squat cleans, 115 lbs (75 lbs)
12 pullups, chin over
No one goes up. Get a lot of reps.
Competition Team Lift
5 x 5 reps on the :90 Start interval
225 lbs (155 lbs)
5 x 3 reps, on the 2:00 start interval
Start at 60% and go up to about 80%.
Competition Team Skills
5 rounds for completion of:
400 meter run
300 easy swim
10 x 50 pulls, on the :20 rest
20 x 25s, alternating under-overs (on the 1:00 start)
200 easy swim
The under-overs are swum under the water on the way down, and then you rest at the far end of the pool until the one minute mark. And then you SPRINT back on top of the water. If you can't make it all the way down under water, come up for a quick breath and then swim the rest of the way under water.