Compete
PART 1:
1RM Weighted Ring Dip
*Score = Heaviest Load
OR
Max L-Sit Hold
*Score = Max Time
PART 2:
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches 35/50 M25/40
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches 35/50 M25/40
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches 35/50 M25/40
…
[Add 3 Dumbbell Reps Per Round]
*Score = Total Rounds + Reps
Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.
Train
PART 1:
1RM Weighted Ring Dip
*Score = Heaviest Load
OR
Max L-Sit Hold
*Score = Max Time
PART 2:
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches 35/50 M25/40
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches 35/50 M25/40
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches 35/50 M25/40
…
[Add 3 Dumbbell Reps Per Round]
*Score = Total Rounds + Reps
Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.
Sweat
PART 1:
1RM Weighted Ring Dip
*Score = Heaviest Load
OR
Max L-Sit Hold
*Score = Max Time
PART 2:
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches 20/35 M15/20
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches 20/35 M15/20
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches 20/35 M15/20
…
[Add 3 Dumbbell Reps Per Round]
*Score = Total Rounds + Reps
AFTER PARTY– 3-3-2-2-1-1:
Snatch
3 Sets:
10 Barbell Good Mornings
10 Strict Toes to Bar
AT HOME:
AMRAP 13:
3 Hand Release Push-Ups
30 Double Unders
3 Dumbbell Snatches
3 Hand Release Push-Ups
30 Double Unders
6 Dumbbell Snatches
3 Hand Release Push-Ups
30 Double Unders
9 Dumbbell Snatches
…
[Add 3 Dumbbell Reps Per Round]
