INDIVIDUAL MALE, FEMALE & MASTERS MALE 35+

Part A - For time
With a timecap of 12min

3x3 rounds
*the weight of the barbell increases each 3 rounds.

4 POWER SNATCHES
7 TOES TO BAR
10 WALLBALLS 9|6KG

Male
Block 1: 40kg
Block 2: 50kg
Block 3: 60kg

Female
Block 1: 30kg
Block 2: 35kg
Block 3: 40kg

Part B - 5min timecap
Find your 1RM Front Squat (from the rack)