(A) Muscle Ups, Technique, Progressions (If you are proficient do muscle ups in the workout instead of C2B & Ring Dips but scale reps as needed so you keep moving)
(C) Individually for time-3 Rounds 15 Thrusters 40/30kg, 5/3 C2Bar Pullups, 15 Power Snatch 40/30kg, 5/3 Ring Dips, 15 SDHP 40/30kg, 5/3 T2Bar (30min Cap)
Beginner 6am & 7:30pm
(A) KB Thruster, KB Power Snatch, KB SDHP Technique
(B) Individually for time-3 Rounds 15 KB Thrusters 16/12kg, 5/3 Pullups, 15 KB Power Snatch 16/12kg, 5/3 Pushups, 15 KB SDHP 16/12kg, 5/3 T2Bar (30min Cap)
Intermediate 6am & 6:30pm
(A) Muscle Ups, Technique, Progressions (If you are proficient do muscle ups in the workout instead of C2B & Ring Dips but scale reps as needed so you keep moving and practice another skill in part A)
(B) Individually for time-3 Rounds 15 Thrusters 40/30kg, 5/3 C2Bar Pullups, 15 Power Snatch 40/30kg, 5/3 Ring Dips, 15 SDHP 40/30kg, 5/3 T2Bar (30min Cap)
Advanced 5:30pm
(A) Warm up Movements in Part B
(B) Individually for time-3 Rounds 15 Thrusters 50/35kg, 5/2 Muscle Ups, 15 Power Snatch 50/35kg, 5/2 Muscle Ups, 15 SDHP 50/35kg (30min Cap)
Focus- (A) (B) Aim for unbroken reps. Work and then rest. See how far you can make it before you need to start breaking up the rep range
(B) DNF! Scaled to 30kg, 195 reps.
ReplyDeleteGot the first 15 thrusters unbroken, and felt good on the C2B, snatch was a bit messy then kind of fell apart on the ring dips. 2nd & 3rd rounds followed the latter.
It was hard, but I would like to give it another crack in the future.