Monday, September 7, 2015

A. For those competing in the BCBD, please do EVENT 2 and EVENT 3 with your partner or solo.
Please warm up with 4 x hand release push ups x 3 sets, alternating with your partner. BE STRICT. NO spaghetti back and NO push off the quads.

EVENT 2: MAX SNATCH AND CLEAN AND JERK IN 6 MINUTES.

EVENT 3: 24 SHARED PULLUPS
                  24 SHARED THRUSTERS 75/115 LBS
REST 2 MINUTES
               8 ROUNDS FOR TIME:
                 6 POWER SNATCHES
                4 BAR OVER BURPEES

Elite Division Competitors: Please do the ring muscle ups only before starting Event 2. This is your second time through the ring muscle ups so make sure you have a sense of what makes sense for you as far as how many reps you should do in a row before breaking.
 
If you are not competing:
A. Find a 3 RM thruster in 15 minutes. You must clean the bar from the floor.

B. 3 Rounds for Time:
     Alternating KB FULL Clean x 12  35/55 lbs
     Kipping pull ups x 12

Rest exactly 60 sec after Round 3.

800 meter run for time.

NOTE: anyone can do the BCBD events together. Grab a partner and have fun!