January 18, 2013
Gold: Power Snatch + Hang Snatch + Overhead Squat 5×2. Then SAME as RX. Time Cap 12min
Silver: 5×20 seconds Overhead Squat hold. Then 5 rounds for time of 10 Knees To Elbows, 10 Overhead Squats (bar), 10 Wallballs (10/14#). Time Cap 12min
Men’s S&C: Power Snatch + Hang Snatch + Overhead Squats 5×2 @ 90%. Then 5 rounds for time of 10 TTB, 10 Power Snatches (30/40), 10 Wallballs (14/20#). Time Cap 12min
Competitor: RX , Endurance, Ring Complex x4. Without coming off the rings do 1 muscle up, 1 skin the cat, 1 skin the cat into muscle up, 1 ring pull up, 1 x5 sec iron cross hold. Be sure to get a partner spot.