Competition Corner

21.3 - Watch On, Stop On.

FOR COLLECTIVE MAXIMUM REPETITIONS OF DOUBLE UNDERS ACROSS THE 4 ROUNDS:
4 x 4min As Many Reps as possible of:
40 Ab Mat Sit Ups
30 Air Squats
20 Press Ups
*10 of the chosen Dumbbell movement (This changes each round)
- In the remaining time of the 4min window - perform maximum repetitions of Double Unders.
*****REST 4 MINS BETWEEN EACH ROUND*****
Dumbbell Movements:
Round 1 - 10 x Double Dumbbell Deadlift
Round 2 - 10 Double Dumbbell Hang Power Clean
Round 3 - 10 Double Dumbbell Shoulder to Overhead
Round 4 - 10 Double Dumbbell Clean and Jerk
DUMBBELL WEIGHT:
Male - 2 x 20kg Female 2 x 10kg
Over 50’s Rx – Male – 2 x 15kg, Female 2 x 10kg