A.
Every 2 minutes, for 16 minutes (8 sets) of:
High Hang Snatch+Hang Snatch+Snatch
*Sets 1-3 – 77-80%
*Sets 4-6 – 82-85%
*Sets 7-8 – 87-90%
B.
RX
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (9/6 Kg)
SCALED
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Strict Banded Pull-Ups
10 Knee To Chest
15 Push-Ups
20 Wall Ball Shots (9/6 Kg)
BASIC
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Ring Row
10 Sit Ups
15 Push-Ups
20 Wall Ball Shots (6/3 Kg)
