8.4.14 bit.ly/1opwDEb Level 3 – Competition 3 Rounds, - TopicsExpress

8.4.14 bit.ly/1opwDEb Level 3 – Competition 3 Rounds, NFT 8 Box Jumps @ 30 / 40 10 – 20 UB C2B Butterly Pullups *for speed and efficiency 21 / 15 / 9 Kipping Ring Dips Power Snatch 2 x 4 @ 60% 3 x 3 @ 65% 1 x 3 @ 70% 2 x 3 @ 75% Power Clean + Push Jerk 3 x 1 @ 65% *reset after each 3 x 1 @ 70% 3 x 1 @ 75% 3 x 1 @ 80% Back Squat 2 x 5 @ 60% 2 x 5 @ 65% 2 x 5 @ 70% 2 x 3 @ 75% 1 x 3 @ 80% 2 x 3 @ 83% 3 Rounds 20 GHD Situps :60 Low Plank 15 R then L KB Side Bends

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