17.3

Open workout 17.3

RX:

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches, 95/65

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches, 135/95

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches, 185/135

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches, 225/155

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches, 245/175

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch 265/185

*If all reps are completed, time cap extends by 4 minutes.

Scaled:

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches, 45/35

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches, 75/55

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches, 95/65

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches, 115/75

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches, 135/95

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch, 155/105

*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.

Get Toned:

4 rounds:

10 Air Squats

100m run

4 rounds:

10 sit-ups

100m run

4 rounds:

10 mountain climbers

100m run