18 November 2016 18 November 2016
Friday 18 November 2016 '18 November 2016'

14938140_10210225075890767_370543059008800793_n1. Warm-up
4 Rounds:
:20 Nose and Toes Hold
20 Jumping Squats

2. Strength
Find a new 5RM Back Squat

3. RX
4A – 24 Dumbbell GTO, 18 C2B, 12 Burpee Over the Box, 6 Muscle Ups. 3:00 Time Cap.
Rest 1 Min.
4B – 24 C2B, 18 Burpee Over the Box, 12 Muscle Ups, 6 DB GTO. 3:00 Time Cap.
Rest 1 Min.
4C – 24 Burpee Over the Box, 18 Muscle Ups, 12 DB GTO, 6 C2B. 3:00 Time Cap.
*DB weight: 100/70.
*Segments will be scored separately.
*Partners may switch at any time. No minimum work requirement.
*If Time Cap is reached, score for segment will be 3:00 + unfinished reps.
*DB Ground to Overhead may be Snatch or Clean and Jerk, alternate arms each rep. NO Dropping.
*Box Height 24/20”, each rep ends as the athlete reaches the other side of the box, not the top. NO Step Ups allowed – 2 Foot Take off and landing on top of the box; Stepping down off the box on the back side of the rep is allowed.
*C2B Pull ups may be strict, kipping, butterfly. No specific grip – may be palm forward, facing or mixed grip.

Scaled

4A – 24 Dumbbell GTO, 18 Over The Box Jumps, 12 KB Swings, 6 Pull Ups. 3:00 Time Cap.
Rest 1 Min.
4B – 24 Over The Box Jumps, 18 KB Swings, 12 Pull Ups, 6 DB GTO. 3:00 Time Cap.
Rest 1 Min.
4C – 24 KB Swings, 18 Pull Ups, 12 DB GTO, 6 Over the Box Jumps. 3:00 Time Cap.
*DB weights: 45/25. KB Weights: 24/16k (53/35lb).
*Segments will be scored separately.
*Partners may switch at any time. No minimum work requirement.
*If Time Cap is reached, score for segment will be 3:00 + unfinished reps.
*DB Ground to Overhead may be Snatch or Clean and Jerk, alternate arms each rep. NO Dropping.
*Box Height 24/20”, each rep ends as the athlete reaches the other side of the box, not the top.
*Pull ups may be strict, kipping, butterfly. No specific grip – may be palm forward, facing or mixed grip.

Be Sociable, Share!