Hang snatch
3-3-3-3-3
Power clean + power jerk
1-1-1-1-1
Overhead squat
1-1-1-1-1
Note: All build to max
Acc work
Snatch sots press (keep it light, work on mobility and technique)
5-5-5-5-5
Weightlifting at 10
Open gym at 11
Firebreathers at 12
Event 3:
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 10ft target
Women use a 55-lb. dumbbell and 20-lb. ball
Time cap: 16 minutes
Note: We don’t have a 30lbs ball so men will go 11ft target. For the rope climbs, there will be a tape on the rope at about 5ft. You’re not allowed to lock in your feet below the tape
Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Time cap: 11 minutes
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells
