CHAMPIONS DAY V EVENT 3 Video:

Trainer Warmup 15 Min.

Strength/Strength: Hang Muscle Snatch/Weighted Pullup

Competition: 16 EMOM

ODD: 5 Hang Muscle Snatch, heavy and excellent. Control your load!

Even: 5 Weighted Pullups 10-20kg Dumbbell between thighs. Choose a weight which let´s you move unbroken the first round, then break the 5´s down into singles if necessary. Go heavy  you got 1 Min to complete 5 Reps.!!!

Fitness: 16 EMOM 

ODD: 7 Hang Muscle Snatch moderate weight and excellent. Control your load!

Even: 7 Strict Pullups scale as needed

then Conditioning

21-15-9-15-21

G2OH 20/15kg//15/10kg Plate (Plates surface parallel to roof in finishing Position)

Burpees (Clap behind Head)

Score: TIME, Hit it hard, go all the way unbroken! TC: 12 Min.! 

Movement Demo at the CFSBG Lab.:

ATHLETES, REGISTERED FOR “BATTLE OF LONDON” ONLY!

We made up 2 extra hours for completing QUALIFIER 1 when dropping is permitted.

Friday 5:30pm and Saturday 9am. Sign up on the Gym Board.