"Competitors"
a) DB Shoulder Press to 3 x 8
b) For 20 Mins -
Even Mins - 21/16 x Calorie Row
Odd Mins - 1 x Legless Rope Climb
c) 12 9 6
Full Cleans (225, 155)
Muscle Ups
"Crossfit"
a) 21 15 9
Power Snatches (135, 95)
GHD Situps
21 15 9
Strict HSPU
Chest to Bar Pull Ups
21 15 9
Overhead Squat (135, 95)
Calorie Row
