Tuesday 25.10.2016

LD aka. The Flash

L1) 4 Rounds

4 Burpees

8 Snatch

12 Sit ups

Scaled) AMRAP 4

15 Snatch 65/45

15 Burpees

4:00 Rest

AMRAP 4

12 Snatch 75/55

12 Burpees over Bar

4:00 Rest

9 Snatch 95/65

9 Burpee Box Jump

Rx) "Sandstorm"

AMRAP 4

21-15-9

Power Snatch 75/55

Burpees

4:00 Rest

AMRAP 4

15-12-9

Power Snatch

Burpees over Bar 95/65

4:00 Rest

12-9-6

Power Snatch 115/80

Burpee Box Jump

CompTrain) 1) "Sandstorm"

2) Gymnastic Conditioning

Beginner: EMOMx7, 3 unbroken kipping HSPU

Intermediate: EMOMx7, 6 unbroken kipping HSPU

Advanced: EMOMx7, 9 unbroken kipping HSPU

Ninja: EMOMx7, 12 unbroken kipping HSPU