28/10/2016

Perfomance: 

A. 3 Sets for speed and efficiency: 
5 Burpees 
5 Power Snatch (95Lb/65Lbs) 
5 Box Jumps 24′ 
5 Wall Balls
3/1 Rope Climbs 

Rest until breathing is fully recovered. 

Competition: 

A. 3 sets for speed and efficiency: 
5 Burpees 
5 Power Snatch (125Lbs/95Lbs) 
5 Box Jumps 
5 Thrusters 
5 Chest-to-Bar Pull-Ups (125Lbs/95Lbs) 

Rest until breathing is fully recovered. 

B. “Hope” 
3RFT of: 
1 min Burpees 
1 min Power snatch (75Lbs/55Lbs) 
1 min Box jump, 24″ box 
1 min Thruster (75Lbs/55Lbs) 
1 min Chest to bar Pull-ups 
1 min rest