** 50:00 MINUTES =
600 M RUNS (NON RUNNERS = 400)
500 ROWS
40/30 CAL BIKE
—- EACH TRANSITION =
80% MAX STRICT CHIN UPS / RING ROWS PALMS UP +
80% MAX – SNATCH GRIP BENT OVER BARBELL ROW (STRICT) 45/35 (55/45)
9:00-9:20 WORK TO YOUR HEAVIEST COMPLEX of:
1 squat snatch + 1 ohs (drop the bar then)
1 squat snatch.
We will spend 8 minutes to warm up and start the complex’s at approx 60% of your 1 rep max and complete one complex every 1:30 for 8 rounds.
Teams of 3.
100 D.U. each
90 WBS
80 PULL UPS
70 S2OH 95/65 (RX+=115/85) (PRO=135/100)
60 25-ft sand bag shuttles 100/70
50 HANG SQUAT CLEAN (SAME WEIGHT)
40 WALL WALKS
30 HANG POWER SNATCHES (SAME)
20 BURPEE BOX JUMPS 30/24 BOX
1 MILE RUN
XFCandVBBC 