April 30, 2019

April 30, 2019

3 rounds

100 meter run 

15 scap pull up complex 

15 scap push ups complex


every 2 minutes for 7 sets complete :
3 weighted pull ups @ 35-45%


notes :

- level 2: 35-45% of strict pull up reps
- level 3: 75-80% of inverted row reps


every 2 minutes for 7 sets complete :
3 weighted dips @ 35-45%


notes :


- level 2: 35-45% strict dips reps
- level 3: 75-80% of reps banded dips


for time : 
50 double dumbbell snatches (50/35)


notes : 

- level 2: 35/20
- level 3: weight of choice

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