Part A – Complex ladder, 5 rounds, rest 2 minutes between rounds:
- 3 x Hanging Cleans
- 3 x Push Presses
- 3 x Front Squats
Part B1 – For max reps alternating work 60 seconds / rest 60 seconds do 3 rounds of:
- 60 seconds of KB swings
- 60 seconds of rest
- 60 seconds of Hand Release Pushups
- 60 seconds rest
Part B2 – In the same format do:
- Wall Balls
- Situps or Knee Raises or Toes to Bar
Results: Part A – weights used were 50kg, 50kg, 50kg, 50kg, 55kg. Part B – 185 reps. Part C: 45 reps (10kg thrusters since i have no wall or ball) and knee raises.