Benchmark #3
For time: 50 Box jump (24/20") 50 Jumping pull-ups 50 Kettlebell swings (35#) 50 Walking lunges 50 Knees to elbows 50 Push press (45/35#) 50 Back extensions 50 Wall ball shots (20/14#) 50 Burpees 50 Double unders
Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round
Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST