Part A; Max TGU in 3 minutes 2/1.5/1.5/1
Part B: 4 cycle met con,
3 min on 90 sec off AMRAP the following
40 DU
30 air squats
20 push ups
10 T2B
Powerlifting Program:
| SQUAT | BENCH | DL | |
| 4x6 @70% | 5x4 @77.5% | CG 3x5 @60% | 5x3 @80% |
| SQUAT | BENCH | DL | |
| 4x6 @70% | 5x4 @77.5% | CG 3x5 @60% | 5x3 @80% |
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