September 16, 2019

September 16, 2019

3 rounds : 

run to universal 

12 single leg glute bridge w/ 2sec hold at top R/L

10 alternating dumbbell snatch (weight of choice)


3 sets
individually for time :
20 chest to bars
50 foot handstand walk (2x 25ft)
40 medicine ball sit ups 20/14
5 squat snatch 135/95

notes :
- 10 minute time cap.
- 2nd set starts at 13:00, 3rd at 26:00 on running clock.
- rx+ - 155/105
- level 2 - strict pullups, 100ft seal walk, 115/85 lb barbell or rx power snatch
- level 3 - pullups, 100ft seal walk, 95/65 barbell or 115/85 power snatch
- level 4 - jumping pullups, 100ft bear crawl, barbell at weight of choice. 

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