3 Rounds:
AMRAP 3 Minutes
Climb the Ladder
2 Power Clean 60kg
6 Push-Ups
4 Power Clean
8 Push-Ups
6 Power Clean
10 Push-Ups
8 Power Clean
etc.
2:00 Rest
Competitors:
Oly:
Every 3:00 for 9:00
5 Squat Snatch
55%,65%,75%
Every 2:00 for 12:00
2 Hang Squat Clean
60%
Gymnastics:
Superset:
4, 3, 2, 1, 1
Strict HSPU 5s Eccentric
*If can’t switch to face to wall HS Hold (60s-40s-20s-20s)
Pistol Squats with 5s bottom Hold
* If can’t use band
Strict Ring Muscle-ups
If can’t do toenail transition 10s Toenail transition
Rest as needed
