Bring your Lifting and Running Shoes

We will offer an option of workouts for Friday, Saturday and Sunday. Assuming one of the days are rest days.

Option A
Games Workout 13.5 

 

15 Barbell Thrusters 100/65
15 Pull-ups Chest To Bar
If 90 reps (3 rounds) are completed in under 
4 minutes, time extends to 8 minutes. 
If 180 reps (6 rounds) are completed in under 
8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 
12 minutes, time extends to 16 minutes.
Etc.

15 Barbell Thrusters15 Pull-upsIf 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.Etc.

Option B
1 Clean (full) and Jerk every 30 seconds for 4 min at 80%
Then on Minute 5 for 3 min
Complete 3 unbroken max effort sets of Clean (full) and Jerk at 75%, these should be touch and go reps. Your score is your total for all 3 sets. 

Then Go for a Fun Run on the trail. Be grateful for the ability to just go for a run, take pride in your fitness, take in the forest surroundings, listen to your breath and just have a nice fun run! Maybe go 10-15 minutes out, turn around and come back.  The run is not timed or measured.