"Competitors"
a) 4 Rounds
10 x Alternate DB Full Snatches (32.5kg, 22.5kg)
30m Handstand Walk
40 x Calorie Row
3 Mins Rest Between Rounds
b) 8 Min Ladder
Bar Facing Burpees - 1, 2, 3, 4, 5 etc
Complete 2 x Power Snatches after each set of burpees
c) Deadlift to 3RM
"Crossfit"
a) Back Squat to 7 x 5 @80%
Strict Press to 3 x 8 Between Sets
b) 21 15 9
Overhead Squat (115, 80)
KB Swings (24kg, 16kg)
7 Mins Rest
50 x Calorie Assault Bike
