For time:
10-9-8-7-6-5-4-3-2-1
Leg Tuck
2-4-6-8-10-12-14-16-18-20
Hand release push-up – arm extension
Each movement is performed as per ACFT standard, with the goal being to execute large sets with minimal rest once an exercise has begun. Perform a 25m. shuttle sprint after each set of HRPU
Finisher:
600m. backwards sled pull at 90lb.
Strength:
Snatch Grip Deadlift: 5 sets of 2 at 110+ of snatch 1RM
Hang snatch from above the knee + snatch (complex) (2+1)x3 at 67.5%, (2+1)x3 at 77.5%, (1+1)x5 at 85%+
Front squat 5 reps at 75% of your 3RM, 5 reps at 85%, 3 sets of 3+ at 95%