All Levels |
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BB Gymnastics 15 mins to establish a heavy 3-Position Clean (Clean from Ground, Clean from Below the Knee, Clean from Above the Knee) Conditioning L) 10 Min AMRAP of: *Only 3 attempts are allowed between sets of C2B Pull-ups and Ring Dips. After 3 lifts, another set of C2B Pull-ups and Ring Dips is necessary before attempting another lift. Score is total weight lifted. T1) 10 minute AMRAP of: *Only 3 attempts are allowed between runs. After 3 lifts, another 400m run is necessary before attempting another lift. Score is total weight lifted. T2) 10 Min AMRAP of: *Only 3 attempts are allowed between BB Step-ups. After 3 lifts, another set of BB Step-ups run is necessary before attempting another lift. |
Weightlifting |
BB Gymnastics 15 mins to establish a heavy 3-Position Clean + 1 Jerk (Clean from Ground, Clean from Below the Knee, Clean from Above the Knee) Strength and Accessories 1a) 5 x 3 3-Stop Snatch Pull – Heaviest Possible – Pause 3 seconds at each postion – Rest 60 Seconds |