"Competitors"
a) 10 Rounds
200m Row
200m Run
20 x Double Unders
b) Overhead Squat 3RM
c) 5 Rounds
Every 2 Mins 3 x Hang Snatches
5 Rounds
Every 2 Mins 2 x Hang Snatches
5 Rounds
EMOM 1 x Hang Snatch
"Crossfit"
a) 20 Mins Max Reps
15 x Clean & Jerk (95, 65)
1 Min Break
15 x Clean & Jerk (135, 95)
1 Min Break
15 x Clean & Jerk (155, 105)
1 Min Break
15 x Clean & Jerk (165, 115)
1 Min Break
15 x Clean & Jerk (185, 125)
1 Min Break
15 x Clean & Jerk (205, 135)
b) EMOM for 20 Mins
Min 1 - 3 x Front Squats
Min 2 - 4 x Muscle Ups
