Competition
A. Spend 10 minutes practising your free handstand balance and butterfly pull ups
B. Amrap 2 min max deficit parrallets HSPU
C. Warm up for Power Snatch then by using 70% of max snatch Amrap 2 min (use touch and go) Power OR Full snatch
D. For Time
21 SDLHP 50kg
21 Pull ups
50 Du
15 SDLHP 50kg
15 Pull ups
50 Du
9 SDLHP 50kg
9 Pull ups
50 Du
Rest 1 min max attempt for unbroken ring Mu
Fitness/Advanced
Emom x 8 min (warm up)
Power Clean x 3-5 odd (40-50kg/-15-25kg)
DU 20-40 even
Rest 2 min
Amrap 2 min Power Clean (60kg-35kg)
Amrap 2 min DU
*Every time you brake movements or let go off the bar, penalty: 3 burpees for du and 5 deadlifts for clean during rest
Rest 3 min do the penalties if any.
Repeat one more cycle
Rest 3 min do the penalties if any
Finish with 500mt row
A. Spend 10 minutes practising your free handstand balance and butterfly pull ups
B. Amrap 2 min max deficit parrallets HSPU
C. Warm up for Power Snatch then by using 70% of max snatch Amrap 2 min (use touch and go) Power OR Full snatch
D. For Time
21 SDLHP 50kg
21 Pull ups
50 Du
15 SDLHP 50kg
15 Pull ups
50 Du
9 SDLHP 50kg
9 Pull ups
50 Du
Rest 1 min max attempt for unbroken ring Mu
Fitness/Advanced
Emom x 8 min (warm up)
Power Clean x 3-5 odd (40-50kg/-15-25kg)
DU 20-40 even
Rest 2 min
Amrap 2 min Power Clean (60kg-35kg)
Amrap 2 min DU
*Every time you brake movements or let go off the bar, penalty: 3 burpees for du and 5 deadlifts for clean during rest
Rest 3 min do the penalties if any.
Repeat one more cycle
Rest 3 min do the penalties if any
Finish with 500mt row
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