A.
5 Rounds NFT:
1 Legless Rope Climb (15′)
1 Rope Climb (15′)
5 KB OHS (right)
5 KB OHS (left)
*AHAP on KB OHS (with good form)
B.
10min to build into a heavy hang Snatch
-rest 4min, then-
In 3 attempts
Establish hang snatch max
*2min per attempt
*Treat this similar to regional. You’re looking to hit something you’re confident with on your first attempt, then push the limit on attempt 2 and 3.
C.
Strict Press
5 @ .75
5 @ .80
5 @ .85
D.
3 Rounds of:
21 Shuttle Runs (30′)
15 AKBS (70, 53)
9 S2OH (165, 115)
*For shuttle run, each time you clear a line is 1 rep. Draw 2 lines 30′ apart and clear entire line with both hands and feet. Touch both hands to ground before returning to next line.
chris redden says
A. done 35lb on OHS
B. 165 missed 175
C. 120,130,135
D. 9:56
Brett moore says
A- complete
B- 185- failed @ 195
C- 120, 130, 135
D- 13:00
Derek B. says
A. Skipped due to time constraints
B. 205
C. 120-128-136
D. 9:20 scaled to 53# and 135#