COMPETITION

Warm up

10 min yoga stretching then

3 rounds not for time of

15 cal + 50 du + 15 v-ups + 20 kb swings

1 . 4 rounds each for time of

25m d-ball carry + 8 d-ball clean 60/40kg/masters 60kg

rest 2 min

2 . DT
5 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

70/45kg /masters 60kg

3 . in teams of 2 for time / spit reps as you want

100 wall ball 10/6kg / masters 8kg

50 power snatches 60/40kg/ masters 50kg

100 t2b

50 thrusters 60/40kg/ masters 50kg

100 burpees over bar

50 dual kb snathes 2x 20/12 kg masters 2×16 kg

100 pull ups