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Show Notes
FIGHT GONE ALPHA
Evento 1
AMRAP 8’
1 Shuttle Run (12mt+ 12mt)
3 Clusters
4 Burpee HR Box Jump Overs
1 Shuttle Run (12mt+ 12mt)
RX 60/40kg
Scaled 40/30kg
Evento 2
TIME CAP 9’
Atleta A
30 Chest to Bar Pull Ups
15 Front Squats (RX 70/50kg - Scaled 50/35kg)
+
Atleta B+C
SYNCHRO COMPLEX MAX WEIGHT
1 Hang Squat Snatch
1 Squat Snatch
3 Overhead Squats
Evento 3
TIME CAP 6’
3A
800mt Field Team Run
3B
Max Effort DB Snatches (1 rep each)
DB 10/12,5/15/22,5/30kg
Evento 4
INDIVIDUAL
For Time - Cap 10’
10 Bar Complex (1 TTB + 1 Pull Up)
15 Devil Presses (RX 22,5kg - Open/Master 15/10kg)
100mt Run
700mt Bike Trail
10 Pistol DX
10 Pistol SX
700mt Bike Trail
100mt Run
15 Devil Presses (RX 22,5kg - Open/Master 15/10kg)
10 Bar Complex (1 TTB + 1 Pull Up)
TEAM
For Time - Cap 10’
Atleta A+B
10 Synchro Bar Complex (RX 1 Pull Up + 1 TTB - Scaled 1 Pull + 1 Knee Raise)
10 Synchro Devil Presses (RX 22,5/15kg - Scaled 15/10kg)
Atleta C
100mt Run
700mt Bike Trail
10 Pistol DX (Scaled 15 Air Squat)
10 Pistol SX (Scaled 15 Air Squat)
700mt Bike Trail
100mt Run
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