'ANKLE BREAKER' 14MINS CONTINUOUS CLOCK PART A 8MIN EMOM 6 LATERAL BURPEES 2 SQUAT CLEAN MAX DOUBLE UNDERS IN THE REMAINING MINUTE PART B 6MIN TO FIND YOUR HEAVIEST 2RM SQUAT CLEAN (MUST BE TOUCH & GO) For all Weight and Movement requirements please refer to the scorecard DOWNLOAD SCORE CARD...
‘BACKBONE’ 19MIN CONTINUOUS CLOCK 5 ROUNDS EVERY 3MINS COMPLETE THE FOLLOWING 10 x2 DUMBBELL CLEAN & JERKS 20 PULL UPS MAX CAL ROW IN THE REMAINING TIME 1MIN REST BETWEEN ROUNDS For all Weight and Movement requirements please refer to the scorecard DOWNLOAD SCORE CARD...
‘SPINAL CORD’ 16MINS CONTINUOUS CLOCK FOR TIME 7MINS CAP PART A: 15-12-9 OF DEADLIFT BOX JUMP OVERS REST 4MINS FOR TIME 5MINS CAP PART B: 25 FRONT SQUAT 30 ALTERNATING DEVIL PRESS For all Weight and Movement requirements please refer to the scorecard DOWNLOAD SCORE CARD...
'TOE NAILS’ 17MINS CONTINUOUS CLOCK PART A: 6MIN AMRAP 12 TOES TO BAR (T2B) 22 WALL BALL PART B: 5MINS TO FIND A HEAVY ‘SNATCH COMPLEX’ 1 HANG SNATCH (ANY) 1 SNATCH (ANY FROM THE FLOOR) PART C: 6MIN CAP 21-15-9 POWER SNATCH T2B For all Weight and Movement requirements please refer to the scorecard DOWNLOAD SCORECARD...
