Due to the public holiday, there is only one class at 7am:
Jerk 1-1-1
then
As quickly as you can, perform 3-6-9-12-9-6-3 of:
- Box jumps 60/50cm
- Thrusters 43/24kg
At 8am, we will have the Spring Throwdown (will take about 1h):
Part 1) With a time cap of 2 minutes, as quickly as you can, perform:
- Row 300m
- 100 Double unders
Part 2) After exactly 2 minutes, as quickly as you can (and with a time cap of 8 minutes), perform 3-6-9-12-9-6-3 repetitions of:
- Box jumps 60/50cm
- Thrusters 43/24kg
There will be a score for both part 1 and part 2. The score for part 1 is the time to complete the work. If the work was not completed in 2 minutes, the score is 2 minutes plus one second for each uncompleted Double under. The score for part 2 is the time to complete the work. If the work was not completed in 8 minutes, the score is 8 minutes plus each second for each uncompleted repetition.
There is no rest between part 1 and part 2, except for when the athlete manages to complete part 1 in less then 2 minutes. Then, he can (has to) rest until he can start with part 2 after exactly 2 minutes. There is no scaling of the workout for the Spring Throwdown.
