Kip – Butterfly
KB Bottoms Press 6p/s x 3 sets
Open Workout 13.5
Complete as many rounds and reps as possible in 4 minutes of:
43/30kg Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
(On a Running Clock)
2.5 Km Run
If completed under 11:30/13:00min then complete another 2.5Km Run
if not completed under time cap then complete for time
30 Squat Clean and Jerks 60/43Kg