Snooze

“More Technique Work in the Jerk” – Bob Takano, Catalyst Athletics

PART 1: 20 MIN CAP FOR BOTH VERSIONS

Version 1:

5 Rounds for time:
10 C2B Pullups
15 Wall Balls 20/14
30 DUs

Version 2:

5 Rounds for time:
10 Pullups any scale or ring rows
15 Wall Balls any weight
30 DUs or 15 DUs or 50 Singles

PART 2:

5 time 40 sec Work / 20 Sec Rest
Partner Planks (may add a bumper)

PART 3: OPTIONAL ADVANCED CASH OUT

5 Rounds NFT – do it with a partner for timing.

1-2 Strict Muscle Ups

or if you can’t do a strict MU work on the following in order to get there:

5 Strict Ring Pullups + 5 Ring Dips**

**Aim is to pull the rings to the sternum on the strict pulls

Men’s Version 1 Times:
Capo – 8:02
Nelson – 9:03
Rob – 9:45
Nick D – 9:53
Anthony – 10:12
Chic – 10:13
Sam – 10:58
Marc – 12:11
Lombardi – 12:38
Johnnie – 12:54

Women’s Version 1 Times:
Ice Box – 10:10
Melissa – 10:55
Kayla – 11:25
Gina – 11:57
Kirby – 12:58
Tina – 14:00

Men’s Version 2 Times:
Jeremy – 9:27
Fred – 10:10
Ambrose – 11:05
Kev B – 11:44
Spiller – 12:00
Beck – 12:11
Jin – 12:41
Tom – 12:51
Schwartz – 13:07
James – 13:12
Nolan – 13:45


Women’s Version 2 Times:

Hannah – 10:15
Haley – 10:43
Alli – 10:53
Karen – 10:56
Erica – 10:56
Fernanda – 11:41
Thaise – 11:45
Jordan – 11:52
Katie – 12:05
Denise – 12:58