Part A:
All Levels:
A1) Deadlift x 5 reps
A2) Strict Pull Ups x 5-7 reps
A3) Strict DB/KB Press x 5 reps
4 Sets
Part B: “Dumb Race!”
Competition:
21-15-9 For Time of:
Single Arm KB Snatch each arm 24/16
Burpee Box Jumps 30/24
Double Unders (x2)
Performance:
21-15-9 For Time of:
Single Arm DB Snatch 20/10
Burpee Box Jumps 24/20
Double Unders (x2)
Fitness:
21-15-9 For Time of:
KB Swings 16/12
Burpees
Single Unders (x3)