3.10.2017

OPEN 17.3

Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

METCON
Tabata Time 20 sec on, 10 sec off, 6 times through each exercise (30 minute workout)
1. Bicep curls
2. DB squat and press
3. DB standing flies
4. Burpees
5. Around the world
6. Tricep dips
7. V-ups
8. Run
9. Chest flies
10. Bent over rows

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