"Competitors & Crossfit"
a) EMOM for 5 Mins
5 x Power Snatches
EMOM for 5 Mins
4 x Power Snatches
EMOM for 5 Mins
3 x Power Snatches
b) Every 2 Mins for 10 Rounds
5 x Pause Back Squats
c) 3 Rounds
15 x Thrusters (115, 75)
15 x Chest to Bar Pull Ups
4 Rounds
10 x Thrusters (135, 95)
1 x Legless Rope Climb
10 x GHD Situps
5 Rounds
5 x Thrusters (165, 115)
5 x Strict HSPU
15 x GHD Situps
"Condition X"
a) 3 Rounds
100 x Air Squats
800m Run
500m Row
b) In Pairs x 5 Rounds each
20 x Unbroken Wall Balls
15/10 x Calorie Airdyne
