Hang Snatch (scale to Split snatch if needed)
work on a 3 rep max over 20 mins
Couplet rds of 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (time cap 12 mins)
Bob 3 Wod
For Time: (15 min cap)
Score = Time Taken to complete all reps.
Every rep not completed under the time cap = 1 second penalty.
(for example if you have 3 Thrusters remaining at 15 mins, your score would be 15:03)
Tie breaker – This is the time the athlete completes the set of 9 cleans.
(if two athletes cannot complete any bar muscle ups, the athlete who finishes the set of 9 cleans first will have the better score)
21 x Wall Balls (6/3 kg
21 x Clean (40/25kg)
15 x Wall Balls
15 x Cleans
9 x Wall Balls
9 x Cleans
9 x Pull ups (scale to banded pull ups)
9 x Thrusters (40/25kg)
7 x Pull ups
7 x Thrusters
5 x pull ups
5 x Thrusters
Remaining time - Bench press
Barbell Complex - Spend 20mins on the following complex
2 x Power Clean
3 x Front Squats
1 x Shoulder to Overhead
MET CON: 1min @ each station 3 rounds
- Push Ups
- Rowing for Calories
- Air Squats
- Atlas Stone carry (5 points for 1 length) (50kg/30kg)
- V Sit ups
Met Con - Triple (9 min AMRAP)
Power Clean and Jerks
Met Con - 1rd for time
Ring Muscle Ups and progressions
Work on your ring muscle ups and practise the progressions.
Megan - rds of 21-15-9 of
Met Con - 4 rds for time (12 min time cap)
Spend 20 mins working on your 5 rep max
Met Con - 20 min AMRAP
Met Con - 90 secs work at each station, 30 secs rest inbetween.
Keep to the same weight throughout the workout.