REGISTERED OPEN ATHLETES:
Don’t forget to submit your “21.1“ score ASAP!
1. Strength
In 12:00, complete 20 reps of:
1 Squat Snatch + 1 Overhead Squat (@75%)
2. Fitness
For Time: (18:00 cap)
600m Run
30 Pull-ups
30 DB Box Step Ups (22.5/15kg & 24”/20”)
400m Run
20 Pull-ups
20 DB Box Step Ups (22.5/15kg & 24”/20”)
200m Run
10 Pull-ups
10 DB Box Step Ups (22.5/15kg & 24”/20”)
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc