For time
30 minute cap
All athletes do all the work, with one athlete working at a time
(Comp)
21-15-9
Alternating DB Hang Snatches 35/50
Single DB Box Step Ups 20”/24”
Then
1 min Synchro Wall Sit
Into
15-12-9
KB Russian swings 1.5/2p
Box Jumps 20”/24”
Then
1 min Synchro Wall Sit
Into
12-9-6
Alternating DB Hang Snatches
Single DB Box Step Ups
KB Russian swings
Box Jumps
(Fitness)
21-15-9
Alternating DB Hang Snatches 20/35
Single DB Box Step Ups 20”/24”
Then
1 min Synchro Wall Sit
Into
15-12-9
KB Russian swings 1/1.5p
Box Jumps 20”/24”
Then
1 min Synchro Wall Sit
Into
12-9-6
Alternating DB Hang Snatches
Single DB Box Step Ups
KB Russian swings
Box Jumps
(Bootcamp)
21-15-9
Alternating DB Hang Snatches @ manageable weight
Box Step Ups 20”
Then
1 min Synchro Wall Sit
Into
15-12-9
KB Russian swings @ manageable weight
Box Jumps @ manageable height
Then
1 min Synchro Wall Sit
Into
12-9-6
Alternating DB Hang Snatches
Box Step Ups
KB Russian swings
Box Jumps