7 Rounds for time:
3 Cleans (225/163)
200 M Run
12 WB Sit-ups (14/10)
Please remember: for the front squat triples, you should aim to lift approx. 90% of your 1 RM. Some other helpful rules: athletes can often take a set of 5 at approx. 85% of their 1 RM. Also, a front squat 1 RM is often approx. 90% of their back squat 1 RM. Finally, you should be able to clean approx. 100 % of what you can front squat for a triple. There’s a lot of information here, but it can be helpful to consider these percentage relationships when choosing your weights.
A WB Sit-up is nothing more than a sit-up/WB shot hybrid. All athletes will use ABMATS, all athletes will anchor their feet with dumbbells – NO ATHLETE IS TO DO BUTTERFLY STYLE SIT-UPS FOR THIS EXERCISE. You will situate yourself close to the wall, so that when you sit-up, you can throw the ball agains the wall, and then catch it before descending back into your next sit-up. The target will be directly in front of you eye line along the wall. There is no need to launch it very high. Think of this movement in the same light as a GHD sit-up, in which the torso accelerates through the whole movement, reaching max speed at the very top just before launching the MB at the wall.
Post thoughts and times to “comments”.