"Competitors"
a) Rest Day
"Crossfit"
a) Every 90 secs for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
b) "Rip & Grip"
50 x Chest to Bar Pull Ups
15 x Power Snatches (135, 95)
10 Mins Rest
"Strict & Strong"
3 Rounds of -
7 x Front Squats (80kg, 50kg)
7 x Strict HSPU
Straight into -
10 x KB Snatches (16kg, 12kg)
50 x Double Unders
10 x KB Clean & Jerks
50 x Double Unders
10 x KB Snatches
50 x Double Unders
