Snatch Tekkers for sets of 4x6 unbroken @ 45kg
singles upto 86kg PB
For time:
- 53 Front Squats @ 75kg
- 53 KB Swings @ 32kg
- Row 700m
- 43 Hang Power Clean @ 75kg
- 43 Pull ups
- Row 500m
- 33 Pistols
- 33 Hand Release Press ups
- Row 300m
- 22 Double Unders
- 22 Burpees
- Row 100m
27:07, Brutal!!!!
Thursday 22nd
18 min running clock, every 30 secs
- On 1st 30 secs...3 Strict press @ 50kg
- On 2nd 30 secs.....3 Strict Pull ups
- On 3rd 30 secs.....3 Split Jerks, working speed
- On 4th 30 secs......3 Muscle ups
- Continue for 18 mins
Unbroken and comfortable, great warm up
7 Rounds for time:
- 3 Bar Muscle ups
- 6 HSPUs
- 9 GHDs
- 12 Box Jumps 30"
- 10m Handstand walk
14:44 Unbroken
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