Monday 15/11/21

King Kong

3 rounds: Option 1

1 Deadlift (95%1RM)

2 Muscle Ups

3 Squat Cleans (90% 1 RM)

4 HSPU

3 rounds: Option 2

1 Deadlift (90% 1 RM)

2 Burpee Pull Ups

3 Squat Cleans (85% 1RM)

4 Shoulder Press (80% 1RM)

Mini Wod - For Time

15-12-9-6-3

Snatches

Bar Over Burpees

Box Jumps (24/20)

Weight Increases on Snatches

M - 40-45-50-55-60kg

F - 25-30-35-40-45kg