Fitness:
A. 2 sets: (15 min cap)
6 Single DB Supported Row (for load)
- 1 min rest -
5-10 Strict Tempo Pull Ups (2010)
- 1 min rest -
4 Rope Climbs
- 2 min rest -
B. 12 min AMRAP:
16 Sit Ups
12 Kettlebell Swings (24/16kg)
8 Pull Ups
Performance:
A. See Fitness
B. On a 12 min clock, get as far as possible:
2 Rounds:
8 Hang Power Snatch (35/25kg)
8 Pull Ups
- 1 min rest -
2 rounds:
8 Hang Power Snatch (35/25kg)
6 Chest to bar Pull Ups
- 1 min rest -
2 Rounds:
8 Hang Squat Snatch (35/25kg)
4 Bar Muscle Ups
- 1 min rest -
*If you finish, start from the beginning.
Competitors Class:
A. tttTD:
5 rounds for time:
50 Double Unders
12 DB Deadlift
9 DB Hang Power Cleans
6 DB Thrusters
DBs: (22.5/15kg)
B. 10 min AMRAP:
8m Handstand Walk
10 Toes to Bar
8m Handstand Walk
10 Toes to Bar
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