"Competitors"
a) 1.6km Run
12 9 6 3 x BW Overhead Squat
4 3 2 1 x Legless Rope Climb
1.6km Run
b) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Hang Clean
"Crossfit"
a) Every 90 seconds for 10 Rounds
3 x Power Snatches
b) Every 2 Mins for 10 Rounds
1 x Full Clean
1 x Front Squat
2 x Split Jerks
c) "DT"
Hit Benj up for an ear massage next time your in the gym. Can increase your lifting by 5-10% for the upcoming session.
