4x1+2 75%

4 rounds

3 min at 85% effort
30 seconds at 40% recovery effort
10 seconds at 80% effort
10 seconds at 90% effort
10 seconds at 100% max effort

Rest 4 minutes between rounds.

Starting Time 9:00
EVENT 1.
EVENT 2.
EVENT 3.
FINAL EVENT
Podium Ceremony

5 Rounds For Time
10-8-6-4-2 Strict Pull-ups
15 Wall Balls (20/14)
200 Meter Row/Ski - 400m Bike

• Goal: sustainable pace
• Timecap: 15:00

400 m row
20 snatch 60 kg
400 m row
20 thruster
400 m row
20 hpc
400 m row
20 stoh
400 m row
20 ttb
400 m row
20 pullup
400 m row
20 bar over burbee

5 Rounds

• 1 Min max out on Bike/Erg
• 30 seconds break
• 1 Min Max Reverse lunges
• 30 seconds break
• 1 Min max burpees
• 1 min break

21-15-9
Echo bike (row) / snatch 30kg
TC 10min

40min Row for meters
@ easy pace

500m row
and then 3 rnds
7 zpress
20 hollow rock
7 tempo gobblet squat 3-0-X-1

Find steady pace

3 rounds of

4 min of
A)
20 DU'S
6 T2B
12 DBL DB Thruster

rest 1 min

4 min of
B)
20 DU'S
6 C2B
12 DBL DB hang power clean

rest 1 min

4 min of
C)
20 DU'S
6 bar mu
12 alt. DB snatch

rest 1 min

Snatch complex
E90sec for 15min(10sets)
2 snatch pulls
1 power snatch
1 squat snatch
@ light to moderate weight, focus speed + turnover
+
50-40-30-20-10
Hang Snatch
OHS
@20/15kg