Conditioning:
2000m Bike
18 Alternating dumbbell snatches (75/50)
16 Strict pull-ups
…rest 3:00, then…
700m Row
14 Double dumbbell hang power clean and jerks (2 × 50/35)
12 Burpees over dumbbells
…rest 3:00, then…
10 Shuttle runs (25-ft down and back = one)
8 Single-arm dumbbell overhead squats left (50/35)
8 Single-arm dumbbell overhead squats right (50/35)
6 Bar muscle-ups
For time
(27:00 cap)
†Levels:
- Intermediate/70+ Advanced: 1600m Bike, (50/35) DB snatch, 600m Row, (2 x 40/30) DDB hang C&J, 8 Shuttle runs, 12 Chest-to-bar pull-ups
- Beginner/70+ Scaled: 1200m Bike, (40/30) DB snatch, Ring rows, 500m Row, (2 x 35/25) DDB hang C&J, 6 Shuttle runs, 10 banded pull-ups
Post results and experiences in the comments
19:18 all UB except PLU. Did 20 reps of 70# db snatch
Part 1: 5:24
Part 2: 4:28 (12:52)
Part 3: 3:32
23:49 Rx
Still feeling the fatigue. Got a little dizzy but pushed my paces where I could. Working on pushing more is paying off. Held a good pace on the bike and got to work on the dumbbell and pull ups. Held a pace a the rower that felt good, burpees I died. Gotta work through the burpee pain.
21:53 RX
Didn’t push pace too much. Squats got me!
24:21
1200m bike
18 snatches(30lb)
16 pull-ups (green/red band)
500m row
14 hang C&J Dbl DB (25lb)
12 burpees over DB
300m ski
8 OHS (Rt) (15lb)
8 OHS (Lt) (15lb)
10 CTB pull-ups (green/blue band)
21:28 rx