FUNCTION

a) 5RNFT
20 Alternating Straight arm hammer strikes
3 Skin-the-cats
3 box jumps (as high as possible)
5x 5-ct negative pull-ups
15 KB Swings (heavy if possible)

b) Optional Conditioning
7min x 30/30sec of:
30 sec of rope jumping
30 sec of sit-ups
– No rest, just switch back and forth

EXPERIENCE

How fast can you move?
Benchmark Workout Open 16.3 (scaled)

AMRAP 7min of:
10 Power Snatch (45/35)
5 Chest-to-bar Pull-ups

Best scores in the world were over 14 rounds for men’s and women’s divisions!

MASTERY

Benchmark Workout Open 16.3

AMRAP 7min of:
10 power snatches (75/55)
3 bar muscle-ups

Best scores in the world were over 11 rounds for men, and over 12 rounds for women.