With a continuously running clock, establish a two-rep max clean and jerk in 10 minutes.
in teams of two, for time:
100m medicine ball shuttle sprint @ 20/14-lbs. (per partner)
20x wall ball @ 20/14-lbs., 10-ft. target (per partner)
30x toes-to-bar (per partner)
40x synchro burpee
50x box jump, 24″ platform (alternate reps)
70x deadlift @ 115/75-lbs.
900m relay sprint (alternate at 100m intervals)
Compare all results to December 8, 2018.
Today’s Common Scaling Options:
+Shuttle sprint: reduce load, bike, row
+Wall ball: reduce height, reduce load, arms only, squat jump
+Toes-to-bar: reduce height, reduce reps, sit-up variation
+Synchro burpee: reduce reps, not synchro
+Box jump: reduce height, reduce reps, step-up
+Pushup: reduce reps, incline/knee variation
+Deadlift: reduce load, reduce reps, weighted lunge
+Thruster: reduce load, reduce reps, front squat, push press
+Relay sprint: reduce distance, row, bike
(Your coach will talk to you about additional scaling options not already listed)