Monday 11.12.2017


Court 6, 4 years ago

Scaled) "Four Thirty"

AMRAP 20:00

30 Alternating DB Power Snatch 35/25

30 Box Jumps (step-ups) 24/20

30 Wall Balls 14/10

30 Hanging Knee Raises

Rx) "Four Thirty"

AMRAP 20:00

30 Alternating DB Power Snatch 50/35

30 Box Jumps 24/20

30 Wall Balls 20/14

30 Toes to Bar

Comp) 1) On the 2:00 x 7 Rounds

1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch + 13% MU Benchmark

(build snatch complex 65-75%)

2) In 6:00, build to a Heavy set of 3 Overhead Squats

3) "Four Thirty"

AMRAP 20:00

30 Alternating DB Power Santch 50/35

30 Box Jumps 24/20

30 Wall Balls 20/14

30 Toes to Bar


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