20111231 – 07h00 – The 2011 RAMMSTEIN
JM + WarmUp (160 club)
7 zones, each with 4 stations as follows:
1) Swings L,Pistols(Alternate),Swings R,Burpee+Pullup
2) PillarLunge-L,Snatches-L,PillarLunge-R,Snatches-R
3) Hamstrung(Alternate),Cleans-L,Cleans-R,DBL-Jerk/Press
4) EvilWheel,LongCycle-L,LongCycle-R,TuckJumps
5) Squat Goblet,DBL-Clean,BridgeWalking,DBL-Swings
6) GetUpSitup-L,DBL-LongCycle,Sprawl,GetUpSitup-R
7) TacfitCrab,OneArmJerk-L,OneArmJerk-R,MountainRun
8) The round “finisher” is TGU’s – 1xL,1xR,etc for the full period
Round 1 – 30s at each station, with 45s rest between zones (24m40)
Round 2 – 45s at each station, with 45s rest between zones (32m40)
Round 3 – 60s at each station, with 45s rest between zones (40m40)