2019-12-10 Skills Piece #3Option



Skills Piece #3
Option skill #3
Butterfly PU/C2B

For Time
With a 12min Cap
Butterfly PU/C2B
12 Thrusters
12 Lateral Burpee Over Bar
Butterfly PU/C2B
9 Thruster
9 Lateral Burpees Over Bar
Butterfly PU/C2B
6 Thrusters
6 Lateral Burpee Over Bar
- 15/12/9
-12/9/6
-9/6/3
-6/4/2


Skills Piece #2
Option skill #2
BMU
- glide BMU
- Linking them together

For Time
With a 12min Cap
BMU
12 Thrusters
12 Lateral Burpee Over Bar
BMU
9 Thruster
9 Lateral Burpees Over Bar
BMU
6 Thrusters
6 Lateral Burpee Over Bar
*BMU rep scheme, pick one
- 8/6/4
-6/4/2
-3/2/1


Skills Piece #1
Option skill #1
Rope Climbs
-Rope Climb Descent (speed Descent)
- Different lock off techniques

For Time
With a 12mins cap
3 Rope Climbs
12 Thrusters
12 Lateral Burpee Over Bar
2 Rope Climbs
9 Thruster
9 Lateral Burpees Over Bar
1 Rope Climb
6 Thrusters
6 Lateral Burpee Over Bar


Accessories
4 rounds
15 V-Ups
20 KB side crunch
(Total)
1 min plank


EMOM 15min
Min1: 3 Snatch Pull 100%
Min2: 1 Power Snacth
Min3: Rest
*log your power snatch weight

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