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Turkish Zercher Assault

in Fitness, Workout of The Day

Workout of the Day:

A. 1/4 TGU + 1/2 TGU + TGU + 2 KBOH Lunges (accumulate 150Ft)

B. Max Distance Odd Object Zercher Carry 3×60 Sec (10m intervals)

C. For Time:
20 Cal AD + 40 Slam Ball
Rest 1;30
15 Cal AD + 30 Slam Ball
Rest 1:00
10 Cal AD + 20 Slam Ball
Rest :45
5 Cal + 10 Slam Ball
* Score is total time + rest

Competition:

A. Clean Jerk
A. AMRAP in 2:00 of Clean and Jerks at 225/155
Rest 2-3 mins
B. AMRAP in 1:45 of Clean and Jerks at 205/145
Rest 2-3 mins
C. AMRAP in 1:30 of Clean and Jerks at 185/135
Rest 2-3 mins
D. AMRAP in 1:15 of Clean and Jerks at 135/95
Rest 2-3 mins
E. AMRAP in :45 of Clean and Jerks at 115/80

B. Squat
EMOMx10: 1 Back Squat, Across

C. 100 Rep Benchmark
100 Burpee Box Jumps for Time 24”/20”(face the box)

D. Rowing
2 Rounds Of:
4x500m at 2K Pace, :30 Rest Between Effort
3 min Rest Between Rounds