Snub Nose

28
Jan

Snub Nose

Regular class Challengers
Pull Pull
1. Advanced: 3×10 false grip bar pull-up
2. Intermediate: 3×10 bar pull-up
3. Beginner: 3×10 jumping eccentric pull-up 3×10 jumping eccentric pull-up
Push Push
1. Advanced: 3×10 Kipping Ring dip
2. Intermediate: 3×10 banded ring dip
3. Beginner: 3×10 jumping ring dip w/ eccentric lower 3×10 jumping ring dip w/ eccentric lower
Technique Technique
1. 3×8 ring shoulder height jumping transition 1. 3×8 ring shoulder height jumping transition, lower the height if needed
Review standards for burpees and thrusters Review standards for burpees and thrusters
Start a new round every 6-minutes for 3 Rounds Start a new round every 6-minutes for 3 Rounds
15 Bar Facing Burpees 15 Burpees
40 Double Unders 80 Single Unders
15 Thrusters 15 Thrusters (used dumbbells if wrist positioning is an issue)
40 Double Unders 80 Double Unders
*3 Scores= Time to complete each of the rounds *3 Scores= Time to complete each of the rounds
L1: 115/85, BFB, 50 Double Unders
L2: 95/65, Bar over burpees, 40 Double Unders
L3: 75/55, Bar over burpees, 1/2 attempts (+) 1/2 Singles

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