Cash in: 2×400 on 3:00 minutes
Cash out: 3×10 GHD Sit ups
Basic
Every minute, on the minute, for 21 minutes:
- Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
- Minute 2 – Supine Leg Curl with Med Ball x 8 reps
- Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
Complete as many reps as possible in 12 minutes of:
- 1 Russian Kettlebell Swing
- 1 Dumbbell Push Press
- 2 Russian Kettlebell Swings
- 2 Dumbbell Push Presses
- 3 Russian Kettlebell Swings
- 3 Dumbbell Push Presses
- …and so on, ascending the ladder.
Performance
Every 2 minutes, for 20 minutes (10 sets):
- Snatch x 1.1 (rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
For time:
- 5 Power Snatches (155/105 lbs)
- 10 Box Jump-Overs (24″/20″)
- 10 Power Snatches (145/100 lbs)
- 20 Box Jump-Overs (24″/20″)
- 15 Power Snatches (135/95 lbs)
- 30 Box Jump-Overs (24″/20″)
Athletes may only use one barbell, and must switch out their own weights.