ROOKIE
A.
3 Rounds for time:
30 Weighted Alternating Lunges
15 Overhead Squat
30 Walking Lunges (no load)
15 Back Squat
INTERMEDIATE
A.
Snatch
2-2-2-2-2
(1.1 format, not tng)
Rest 3min
B.
AMRAP 12 min:
10 Toes to Bar
10 KB Complex 24/16kg
(KB Complex= 2 push ups (hand on KB, switch), 2 KB Dead Cleans, one left, one right)
.
COMPETITOR
A.
3 Position Snatch (high, knee, ground)
3-2-1-3-2-1
Rest 3 min
B.
9-7-5
Muscle Ups
Turkish Get Ups 30/20kg
C.
Max Handstand Push Ups
i.