3 rounds of:
10 pull ups
8 push ups
6 front squats (75/55) (95/65) (115/85)
4 power snatches
200 m run
*** directly into 3 rounds of:
10 burpees over the DB
10 single db box step ups
20 V-ups
9:00-9:20 work to a heavy complex of:
1 power snatch (to back) +
1 snatch balance +
1 hanging squat snatch
(take bar from rack if you cant safely bring it to you back from the power snatch)
Teams of 3 – one person always on a 200 run and the other two completing rounds of:
1 = 20 rounds of cindy = 5 pull ups-10 push ups-15 air squats.
2 = 20 rounds of = 3 clean and jerks + 1 rope climb 115/85 (135/100) (155/115)
3 = 20 rounds of = 3 wall walks (4) + 20 D.U (30)
4 devil press 35/25 (rx+=50/35)
XFCandVBBC 