Friday 22.06.2018

Fitness
"300"
10 Rounds
5 Ring Rows
10 Dumbell Reps*
15 AbMat Sit-ups
Performance
"300"
10 Rounds
5 Strict Pull-ups
10 Dumbbell Reps*
15 AbMat Sit-ups
Competition
"300"
10 Rounds
5 Strict C2B Pull-ups
10 Dumbell Reps*
15 AbMat Sit-ups
*In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand. Round 1 – DB Push Press Round 2 – DB Burpees Round 3 – DB Power Cleans Round 4 – DB Bench Press Round 5 – DB Lunge Steps Round 6 – DB Front Squats Round 7 – DB Bent Over Rows Round 8 – DB Alternating Power Snatches (single arm) Round 9 – DB Deadlifts Round 10 – DB Thrusters
