Part A:
Competition & Performance:
1 x Clean Pull + 1 x Low Hang Clean Pull + 1 x Hi Hang Clean + 1 x Jerk – find a heavy single
Fitness:
1 x Clean Pull + 1 x Hi Hang Power Clean + 1 x Jerk – find a heavy single
Part B: “Hurry the Heck Up!”
Competition:
In pairs, complete the following for time:
30 x KB swings 30/24
Partner holds BB in front rack position
30 x SDLHP 52.5/35
Partner holds KB in standing Goblet position
30 x Sit Ups
Partner holds Plank
Performance:
In pairs, complete the following for time:
30 x KB swings 24/16
Partner holds BB in front rack position
30 x SDLHP 42.5/30
Partner holds KB in standing Goblet position
30 x Sit Ups
Partner holds Plank
Fitness:
In pairs, complete the following for time:
30 x KB swings 16/12
Partner holds BB in front rack position
30 x SDLHP 35/25
Partner holds KB in standing Goblet position
30 x Sit Ups
Partner holds Plank