A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch + Overhead Squat
Begin set one at 60% and build to a heavy.
B.
RX
For time:
40 Kettlebell Swings (24/16 kg)
30 Pull-Ups
15 Deadlift 110/75 Kg
30 Kettlebell Swings
20 Pull-Ups
10 Deadlift 110/75 Kg
20 Kettlebell Swings
10 Pull-Ups
5 Deadlift 110/75 Kg
Time Cap: 18 minutes
SCALED
For time:
40 Kettlebell Swings (20/12 kg)
30 Banded Pull-Ups
15 Deadlift 90/55 Kg
30 Kettlebell Swings
20 Banded Pull-Ups
10 Deadlift 90/55 Kg
20 Kettlebell Swings
10 Banded Pull-Ups
5 Deadlift 90/55 Kg
Time Cap: 18 minutes
BASIC
For time:
40 Kettlebell Swings (12/8 kg)
30 Ring Row
15 Deadlift 40/25 Kg
30 Kettlebell Swings
20 Ring Row
10 Deadlift 40/25 Kg
20 Kettlebell Swings
10 Ring Row
5 Deadlift 40/25 Kg
Time Cap: 18 minutes
