Every 1:30 for 30:00
1st: 8 Kettlebell Bench Press
2nd: 20 Kettlebell Russian Twists
3rd: 8 Bent Over Barbell Row
4th: 20 Wallball Shots 10/9kg
5th: 8 Barbell Sit-ups
* For Load
Cashout:
Strict Pull-ups/C2B
6-5-4-3-2
Competitors:
Oly:
Snatch:
Work up to 3 Heavy
Hang Snatch (Below Knee)
Every 3:00 for 12:00
3 Hang Snatch (Below Knee) @85-90% of the above
Jerk:
Work up to 3 Heavy
Jerk Balance
Every 3:00 for 12:00
3 Jerk Balance @85-90% of the above
Strength:
Every 1:30 for 30:00
1st: 8 Kettlebell Bench Press
2nd: 20 Kettlebell Russian Twists
3rd: 8 Bent Over Barbell Row
4th: 20 Wallball Shots 10/9kg
5th: 8 Barbell Sit-ups
* For Load
Gymnastics:
3 Set
10-30s False Grip Hang
5 Sets:
6 Slow False Grip Ring Pull-ups
1:00 Rest
5 Sets:
5 Ring Dips (5-10s Top Hold)
1:00 Rest
5 Sets:
3 Eccentric Muscle-up
-or-
2 Strict Weighted Muscle-ups
1:00 Rest
