August 26, 2019 – Strength and Conditioning

This is a TT > Go HAM!!!

A. Run 1 km

For Time:
Run 1 km

Be sure to record you time

B. For Time: Snatches, Ring Rows, Pull-Ups, and more

For Time:
10 Snatches @ 43/30 kg
28 Ring Rows
10 Snatches @ 43/30 kg
21 Pull-Ups
10 Snatches @ 43/30 kg
15 Chest-to-Bar Pull-Ups
10 Snatches @ 43/30 kg
9 Burpee Pull-Ups
Time Cap: 20 minutes

*Snatch > Performance -52/35kg
*Ring rows > Performance – pull ups
*Pull-ups > Performance – C2B
*C2B > Performance – Bar muscle ups
*Burpee pull-ups > Performance – Ring MU
Optional Extra Brownie point

C. Clean and Jerk 2 x 3

Clean and Jerk
– 2 sets of 3 reps
Rest as needed
2rounds for quality/ Load
-3 Clean & Jerks
-10 Pistols
-20 Ab mat Sit-ups *Performance > GHD

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