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
