"Competitors"
a) Back Squat to 5 x 7 @75%
b) 5 Rounds
Max Double in 2 Mins
Buy in -
10 x DB Power Snatches (45, 32.5kg)
10 x Burpees to 6 inch target
60 seconds rest between rounds
c) 12 Mins to find 3RM Snatch Balance
"Crossfit"
a) Back Squat to 4 x 9 @ 90%
b) 5 Rounds
400m Run
5 x Strict Deficit HSPU
Straight into -
5 Rounds
200m Run
1 x Legless Rope Climb
Straight into -
5 Rounds
20/15 x Calorie Row
1 x Rope Climb
