29/12/14

  • By silviub
  • 29 Dec, 2014
Board 1 1. 10min to work up to a CHALLENGING  complex: Hang Power + Snatch, High Hang Power Snatch + 1 OHS 2.  For time: 21 Alt. DB Snatches 21 Burpees 21 Ring Rows 15 DB Front Squats 15 Burpees 15…

Board 1

1. 10min to work up to a CHALLENGING  complex:
Hang Power + Snatch, High Hang Power Snatch + 1 OHS
2.  For time:
21 Alt. DB Snatches
21 Burpees
21 Ring Rows
15 DB Front Squats
15 Burpees
15 Ring Rows
9 DB Clean and Jerks
9 Burpees
9 Ring Rows

Board 2

1. 10min to work up to a heavy complex:
1 Power Snatch + 1 OHS + 1 Hang Snatch Below the knee
2. For Time:
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups

Board 3

1a. 4x 10 DB Bench Press
1b. 4×8 DB Row
2a. 2x max Strict Pull Ups
2b. BD Lateral Shoulder Raise
3. 3 x 20 GHD Sit Ups
4. 3 x 500m row
1:1 Work/Rest
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