"Mixed Bag” Teams of 3 For Time (25 Minute Cap): 400 Meter Wreck Bag/Medball Run 100 Deadlifts (155/105) 400 Meter Wreck Bag/Medball Run 80 Hang Power Cleans (155/105) 400 Meter Wreck Bag/Medball Run 60 Front Squats (155/105) 400 Meter Wreck Bag/Medball Run 40 Push Jerks (155/105) 400 Meter Wreck Bag/medball Run 20 Clusters (155/105)
L1 200m Run Sub KB DL for DL Sub Goblet Squat for FS Sub Push Press for Jerk Sub Hang MB Clean for Cluster Notes: Athletes can break up the Wreck Bag runs as they see fit, but when it is their turn, it is all about moving fast. Right before the athlete carrying the bag feels they have to slow, that is a good time to get the next partner working. On the barbell movements, striving for 8-10 repetitions depending on the movement is a great place to start. The only movement that will likely be performed in smaller sets, possibly singles, is the clusters at the end. While 8-10 repetitions are a great goal, we want athletes to avoid nearing failure. Just like on the runs, switch out before things start to slow down.