Battle Event 3

Competition Class

Strength

12min EMOM

12min EMOM
min1: 40sec row (cals)
min2: 1 Power Snatch + 1 OHS
min3: 5 Ring Dips

For time:
21 reps of:
Power Snatch
Pull-ups (Rx + = pull-ups)
15 reps of:
Overhead Squats
Pull-ups (Rx+ = C2B Pull-ups)
9 reps of:
Squat Snatch
Pull-Ups (Rx + = Bar MU)

Rx = 95/65
Rx+ = 135/95

Time cap: 10min

SKILLS & DRILLS

MU

3 Rounds
5 Ring Swings
1 Skin the cat
1 Kipping MU
5 sec hold bottom of dip

MUs
E2M10M
3/2 Strict Muscle Ups
then . . .
6 rounds of 25% of best UB kipping MU set
15sec rest b/w rounds

15min EMOM
min1: 20-30sec L-sit
min2: side plank hip drops 10L, 10R
min3: 10 marching glute bridges (each side)