ROOKIE
A.
Clean and Jerk
5-5-5-3-3-3
Rest 3 min
B.
AMRAP 12min:
Row 150m
10 Squat Thrusts
(as a team of two, one athlete working at a time, each athlete performs 6 minutes of the AMRAP, the second athlete continues the AMRAP where the first athlete finished)
INTERMEDIATE
A1.
Snatch
2-2-2-2-2
No Rest
A2.
Overhead Squat
2-2-2-2-2
Rest 3min
B.
EMOM for 6 min
2 Muscle Ups
C.
EMOM for 6 min
Row 22/16 Calories
COMPETITOR
A.
Push Press (banded)
2-2-2-2-2-2-2-2
Rest 60s
Loading 60%
B.
Push Press 8RM
C.
4 Rounds for time:
60 Double Unders
30 KB Swings 32/24kg
10 Burpee Box Jump Overs 30/24”