90 min
WU for 15 min

1.Strength
A. Alternate
A1. Front squat 5 x 2 - build to a heavy double
A1. Deadlift 5 x 4 - build to a heavy set of 4
77.5 82.5 87.5 90 92.5 no belt

2.SPP - skill
Applied gymnastics
A. For quality
9 down to 1 strict chin up
5 cal assault bike > 4
9 down to 1 T2B
5 cal assault bike > 4
9 down to 1 strict HSPU > kipping
5 cal assault bike > 4
Goal: all sets unbroken, rest as required to make it happen

Result: 33.43

3.5 min assault bike

For time:
70 Burpees
60 Sit ups
50 Kettlebell Swings @ 20Kg
40 hand release push ups, hand release at top and bottom of PU
30 Push Press @ 30Kg
20 Thrusters @ 30 Kg

Group of 4 people

400 mt run

120 front squats 115/95
200 box jumps

100 push press 115/95
180 squats

80 hang clean 115/95
160 wall ball 14

400 mt run

*while 2 perform exercise, other 2 do jumping ropes
*everyone runs

2-position Snatch Double.

21-15-9

KB Snatch R

KB Snatch L

“Hand-release” push ups

Green KB-again i know it was just under 10min, not sure of specifics.

High hang power snatch + hang power snatch x 6

100 Double Unders(DU)
200m run
75 DU
400m run
50 DU
600 m run
25 DU
800m run

I know it was 16 & change...just not sure what the change was.

Circuit involving the following:
- Burpees
- Push Ups
- 10kg Plate Sit Ups
Start at 10 reps each, then 9 reaps each, then 8 etc all the way down to 1.

21-15-9

KB Snatch R 1.5p/1p

KB Snatch L

“Hand-release” push ups

100 DU
200m run
75 DU
400m run
50 DU
600 m run
25 DU
800m run