1. Warm up
2. Skill practise: ring dips, skin the cat, muscle ups
3. As many rounds as possible in 12 minutes of:
Handstand push up, 3 reps
102.5/70 kg deadlift, 6 reps
Pull up, 12 reps
Double under, 24 reps
4. Recovery: mobility
1. Warm up
2. Skill training: snatch
3. Perform the following tests:
a. Pull up, max unbroken reps
b. Handstand push up, for max reps; or handstand hold, for time
c. Snatch, 1 rep for load
d. L-sit hold, for time
e. 24/16 kg kettlebell swing, max unbroken reps
You can have up to three attempts at each test if required. Rest as required between attempts and tests.
4. Recovery: mobility
(a) (b) (c) (d) (e)
Rachael 3 reps 108 s 32.5 kg 31 s 45 reps
Dan 11 reps 58 s 35 kg 50 s (leg raise hold) 70 reps @ 16 kg
Kate 15 reps 38 s 27.5 kg 57 s (leg raise hold) 40 reps @ 12 kg