Snatch - Hang Snatch from Knee/Low Hang Snatch - 6@77%
Clean - 2 Hang Cleans from Knee + Push Jerk @73%
Deadlift - 5x2@115% of Clean
100 Abmat Situps
Fair Share
Teams of 2
2 Rounds For Time: 16 Minute Time Cap
20 Burpees
40 Step-ups (20")
60 Abmat Situps
80 Air Squats
*All exercises will be broken up into sets of 5
*Every time you switch out, you must perform custom tag out
Gymnastics Conditioning
On the 2:00 x 5 Rounds (10:00):
40 Double-Unders
2 Rope Climbs (15')
Score is our slowest round of all five. Enter all five round times below.
Following, not for score, 3 supersets:
8 Tempo Ring Dips
8 Tempo Ring Rows
*On both repetitions, a 4 second tempo negative.
Rest as needed between sets.
Deadlift
9 Sets of 3:
3 Sets at 76%
3 Sets at 81%
3 Sets at 86%
This is a build from last week, increasing each set by 2%.
Fair Share
For Time:
200 Meter Run Each, 30 Power Snatches (75/55)
200 Meter Run each, 30 Box Jumps (24"/20")
200 Meter Run each, 30 Thrusters (75/55)
200 Meter Run Each, 15 Power Snatches (75/55)
200 Meter Run each, 15 Box Jumps (24"/20")
200 Meter Run each, 15 Thrusters (75/55)
