Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
**Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
As many rounds and reps as possible in 12 minutes:
10 Right Arm Kettlebell Snatches
10 Left Arm Kettlebell Snatches x 10 reps
10 Right Arm Overhead Lunges x 10 steps
10 Left Arm Overhead Lunges x 10 steps
10 Box Jumps
Sc: 35/20 or less
Be measured with your snatches. If the weight is too heavy then please reduce the load but keep the volume the same. Check out this article on how to perfect your KB snatch.