A: Push Press*
4 x10 at 50% of 1 RM clean and Jerk
B: Jerks*
Every 30 sec x 20
1 rep at 65% of your 1 RM clean and jerk
* If possible from rack or blocks
Part B:
3 RFT of
50 GHD sit-ups
25 Pistols
5 rope climb
A: Push Press*
4 x10 at 50% of 1 RM clean and Jerk
B: Jerks*
Every 30 sec x 20
1 rep at 65% of your 1 RM clean and jerk
* If possible from rack or blocks
Part B:
3 RFT of
50 GHD sit-ups
25 Pistols
5 rope climb
With a partner for time:
Complete 100 Double Arm Hang Snatch ( 2xDumbell 50/35) - only one set per team
However at the start of each 3:30 minute window you must buy in with:
50 DU simultaneously
200m run together
40 feet of HW (each)
1 rope climb each