(All runs, for all divisions, are 25 yards in length, there and back. Except for beginning and ending line, you must touch lines with at least one hand.)
Elite
For time:
Run 300 yard shuttle
20 Pistols, alternating
100/70 Alternating DB Snatch, 12 reps
Run 200 yard Shuttle
20 Pistols, alternating
100/70 Alternating DB Snatch, 12 reps
Run 100 yard Shuttle
20 Pistols, alternating
100/70 Alternating DB Snatch, 12 reps
Nine minute time cap.
Rx
For time:
Run 300 yard shuttle
20 Pistols, alternating
80/50 Alternating DB Snatch, 10 reps
Run 200 yard Shuttle
20 Pistols, alternating
80/50 Alternating DB Snatch, 10 reps
Run 100 yard Shuttle
20 Pistols, alternating
80/50 Alternating DB Snatch, 10 reps
Nine minute time cap.
Masters
For time:
Run 300 yard shuttle
20 Goblet Squats, 2/1.5 pood
50/35 Alternating DB Snatch, 10 reps
Run 200 yard Shuttle
20 Goblet Squats, 2/1.5 pood
50/35 Alternating DB Snatch, 10 reps
Run 100 yard Shuttle
20 Goblet Squats, 2/1.5 pood
50/35 Alternating DB Snatch, 10 reps
Eight minute time cap.
Rx Team
Alternating rounds between teammates, complete four rounds for time of:
Run 250 yard Shuttle
20 Pistols, alternating
80/50 Alternating DB Snatch, 10 reps
Ten Minute Time Cap.
Scaled Team
Alternating rounds between teammates, complete four rounds for time of:
Run 250 yard Shuttle
20 Goblet Squats, 1.5/1 pood
45/30 Alternating DB Snatch, 10 reps
Eight Minute Time Cap.
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