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


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