Tues 04.12.2018

A. High Hang Snatch+ Hang Snatch


5 Rounds For Time of: (30min cap)

Run 400m

15 KB Swings 24kg(16kg)

12 Pullups

9 Toes to Bar

6 Bar Muscle Ups

30 Double Unders (unbroken)

*If double unders are broken start them again

RX+ 32kg(24kg)

Rx- 16kg(12kg)/ to suit

banded pullups/ring rows

kipping straight leg raise(only if kip is effiecient)/ strict knee raise

Chest to bar pullup(kip)/banded chest to bar pullup(strict)/ may be more ring rows

90 single skips(same unbroken rule applies)

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