Friday March 10, 2017

RX:

Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

SCALED:

Prior to 8:00, complete:

3 rounds of:
6 jumping pull ups
6 squat snatches (43/35 lb.)

Then, 3 rounds of:
7 jumping pull ups
5 squat snatches (75/55 lb.)

*Prior to 12:00, complete 3 rounds of:

8 jumping pull ups
4 squat snatches (95/65 lb.)

*Prior to 16:00, complete 3 rounds of:

9 jumping pull ups
3 squat snatches (115/75 lb.)

*Prior to 20:00, complete 3 rounds of:

10 jumping pull ups
2 squat snatches (135/95 lb.)

Prior to 24:00, complete 3 rounds of:

11 jumping pull ups
1 squat snatch (155/105 lb.)

*If all reps are completed, time cap extends by 4 minutes.

BEGINNER:

Prior to 8:00, complete:

3 rounds of:
6 ring rows
6 power snatches (45/25 lb.)

Then, 3 rounds of:
7 ring rows
5 power snatches (75/35 lb.)

*Prior to 12:00, complete 3 rounds of:

8 ring rows
4 power snatches (95/45 lb.)

*Prior to 16:00, complete 3 rounds of:

9 ring rows
3 power snatches (115/55 lb.)

*Prior to 20:00, complete 3 rounds of:

10 ring rows
2 power snatches (135/65 lb.)

Prior to 24:00, complete 3 rounds of:

11 ring rows
1 power snatch (155/75 lb.)

*If all reps are completed, time cap extends by 4 minutes.

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