1 rope climb
SCORE: KM TOTALI TRA ROW E RUN. IL VINCITORE SARÀ L’IRON MAN/ WOMAN DELLA SETTIMANA.
—One&Only team competitor–
1: 3-position snatch Snatch: 10 rounds – Every 2 minutes, complete:
-1x Mid-thigh snatch + 1x hang snatch + 1x snatch (Work up to a max for the day)
2: Back squat: Warm up then:
-75% x 5 reps superset with 3x max height seated box jumps
-85% x 3 reps superset with 2x max height seated box jumps
-95% x 1+ reps superset with 1x max height seated box jumps
*If you have a true 1 RM, take percentages off 90% of that number. Also, start the box jumps on the 2 warm up sets before the 75% for a total of 5. For the 2 sets of seated box jumps before the 75%, make them triples.
Work Capacity: Complete as many rounds as possible in 20 minutes of:
3x rope climb (15ft)
Core: 3 rounds, not timed:
-12x reverse hypers (AHAP)
-20x V-up sit ups with a PVC or training bar in hands