A.
Every 2 minutes, for 16 minutes (8 sets) of:
Segmented Snatch Dealdlift (2” pause in the 3 position) + Hang Snatch + Snatch
*Sets 1-3 – 62-67%
*Sets 4-6 – 67-72%
*Sets 7-8 – 72-77%
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 Bandede Pull-Ups
15 Knee to Chest
20 Push-Ups
25 Wall Ball Shots 9/6 Kg
Basic
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Ring Row
15 Sit Up
15 Push-Ups
15 Wall Ball Shots 6/3 Kg