Fitness
3 sets:
20m Dumbbell Lunge
Rest 2 minutes
For Time:
200m Dumbbell Carry 20/12.5
21 Dumbbell Snatch 20/12.5
14 Ring Rows
200m Dumbbell Carry 20/12.5
15 Dumbbell Snatch 20/12.5
10 Ring Rows
200m Dumbbell Carry 20/12.5
9 Dumbbell Snatch 20/12.5
6 Ring Rows
Performance
Front Squat
1×5@80-85% 3×3@85-90% 2×2@90-95%
For Time:
200m Dumbbell Carry 30/20
21 Dumbbell Snatch 30/20
7 Muscle Ups
200m Dumbbell Carry 30/20
15 Dumbbell Snatch 30/20
5 Muscle Ups
200m Dumbbell Carry 30/20
9 Dumbbell Snatch 30/20
3 Muscle Ups
Post load and scores to the whiteboard.
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