Friday 03.10.23

“Ronan”
For Time:
100 Double Unders
50 Alternating SA DB Hang Power Snatches, 50/35lb (22.5/15kg)
100 Double Unders
100 Wall Balls, 20/14lb / 9/6kg / 10/9ft
100 Double Unders
50 Alternating SA DB Hang Clean and Jerks, 50/35lb (22.5/15kg)
100 Double Unders

Goal: 13:00-17:00 minutes
Time Cap: 20 minutes

Stimulus: Dumbbell & Wall Ball Cycling / Shoulder Stamina

Primary Objective: Complete both Dumbbell movements within two sets maximum
Secondary Objective: Complete the Wall Balls in under 4:00 minutes

RPE: 8/10

QuickFit
For Time:
500/400m Row
21 Wall Balls
21 Ring Rows
500/400m Row
12 Med Ball Squat Cleans
12 Tuck Jumps
500/400m Row
21 Wall Balls
21 Ring Rows
500/400m Row
12 Med Ball Squat Cleans
12 Tuck Jumps