Fitness
A) 3 sets:
Front Rack Backward Lunge x 20
Ring/Bar Dip x 6 – 8 @20X1
B) 4 rounds with 2 mins rest between rounds:
12 Thrusters (42.5/30kg)
12 Pull Ups
8 Thrusters (42.5/30kg)
8 Pull Ups
Performance
A) 3 sets:
Front Rack Backward Lunge x 12
Ring Dip x 4 – 6 @20X1
B) 4 Rounds with 2 mins rest between rounds:
20 Thrusters (50/35kg)
20 C2B Pull Ups
Score = Total Time
A) 3 sets:
Front Rack Backward Lunge x 20
Ring/Bar Dip x 6 – 8 @20X1
B) 4 rounds with 2 mins rest between rounds:
12 Thrusters (42.5/30kg)
12 Pull Ups
8 Thrusters (42.5/30kg)
8 Pull Ups
Performance
A) 3 sets:
Front Rack Backward Lunge x 12
Ring Dip x 4 – 6 @20X1
B) 4 Rounds with 2 mins rest between rounds:
20 Thrusters (50/35kg)
20 C2B Pull Ups
Score = Total Time
