Congrats to our Powerlifters!

PART 1

FITNESS/SPORT

3-4 RNFT
3 Snatch Balance + 1 OHS (From Rack)
5 R/L Single Arm Rear Delt Raise
20 Alt Russian Twist Off Bench

PART 2

“TOCI”

FITNESS
4 Min AMRAP – 2 Min Rest

Round 1
16 KB Russian Swings
8 Pull-Ups Or Ring Rows
90 Singles

Round 2
12 Single KB Power Clean
6 Pull-Ups Or Ring Rows
60 Singles

Round 3
9 Plate To Overhead
4 Pull-Ups Or Ring Rows
30 Singles

SPORT
4 Min AMRAP – 2 Min Rest

Round 1
30 Alt DB Snatches
15 Pull-Ups
90 DUs

Round 2
20 DB Hang Clean and Jerks 5 R/L
10 Pull-Ups
60 DUs

Round 3
10 Dual DB Ground To Overhead
5 Pull-Ups
30 DUs