PERFORMANCE

CONDITIONING

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45/35
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75/55.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95/65
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115/75
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135/95
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155/105.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

FITNESS

CONDITIONING

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 KB Swings 25/15
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 KB Swings 35/25
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 KB Swings 45/35
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 KB Swings 50/45
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 KB Swings 60/50
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 KB Swing 70/60

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.