RKC 10-Minute Snatch Test:
Complete as many reps as possible in 10 minutes of Single-Arm Kettlebell Snatch @ 16 kgs

196 reps

AMRAP 3min
Elizabeth:
21-15-9 (100)
Power Cleans 21, 3
Ring Dips 21
3min rest
Isabel:
30 Snatch (75) 30
3min rest
Fran:
21-15-9 (55) 21, 10
Thrusters
Pull-ups

For time:
Ground to overhead, 75 pounds, 30 reps

Squat 3x2:

235, 245, 255

4 rounds for time:

50 Double-Unders
10 Push Jerks 115#/75#

Time: 9:04

For time:

35 pound Kettlebell swings, 15 reps
15 Squats
10 Push-ups

400 m run
Bench press 3-3-3-3-3 (95 lbs)
7 Minute AMRAP
7 Push ups
14 kettle bell swings (35 lb)
21 situps
Shuttle run

BS Max- new PR 145
FS 1x5 @ 60%, 1x5 @ 70%

2 rounds- 1 min AMRAP x 20 sec rest for
65 lb BS
Pull-up
KB swing 12 KG
Pushups

Bonus

3x 2:00 AMRAP w/1 min rest
55lb Thrusters

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.

135/145/145/155/160/165(f)/165(f)/145/165/170

1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

19/9/11
17/12/11
10/10/10