A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch + Snatch
*Sets 1-3 – 75-80%
*Sets 4-6 – 85-90 %
*Sets 7-8 – 90-95%
B.
RX
Complete as many rounds and reps as possible in 12 minutes of:
15 Box Jump
10 Pull-Ups
5 Ground to Overheads (60/40 Kg)
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
15 Box Jump
10 Banded Pull-Ups
5 Ground to Overheads (50/30 Kg)
Basic
Complete as many rounds and reps as possible in 12 minutes of:
14 Step Up
10 Ring Row
5 Ground to Overheads (30/20 Kg)
