For time in buddy-teams:
100 Cal Row
100 Hang Power Cleans 60/40kg Comp 80/55kg
200 Kettlebell Swings 24/16kg Comp 32/24kg
100 Dumbbell Snatches 20/15kg Comp 35/25kg
100 Kettlebell Squats 24/16kg Comp 32/24kg 100 Cal Row
Build-up: Individually adjusted by coach
For time:
100 Double Unders
50 Burpees
25 Kettlebell Sumo Deadlift High Pulls 24/16kg Comp 40/32kg
75 Double Unders
40 Burpees
25 KB SDHP
50 Double Unders
30 Burpees
25 KB SDHP
25 Double Unders
20 Burpees
25 KB SDHP
Build-up: Individually adjusted by coach
A: Progression Muscle-up skill training (for ALL fitness levels)
B: “Fran” (12 min TC)
Rx:
21-15-9
Thrusters 40/30kg
Pullups
Comp: (In a 12 min window)
21-15-9
Thrusters 40/30kg
Pullups
2 min rest
15-9-6
Thrusters
Pullups
2 min rest
9-6-3
Thrusters
Pullups
Build-up: Individually adjusted by coach
