”Shamrock”
Option 1: (Individual, partner up with a spotter on the bench)
21-15-9
Deadlift (115/80kg)
Bench Press (70/47.5kg)
-Rest 5:00-
21-15-9
Deadlift (92.5/61kg)
Bench Press (61/42.5kg)
Option 2: Team of 2
42-30-18
Partner Deadlift (165/115kg)
Bench Press (70/47.5kg)
-Rest 5:00-
42-30-18
Partner Deadlift (142.5kg/102.5kg)
Bench Press (61/42.5kg)
Accessory (Gymnastic skill):
A
4x30seconds Ring Support Tuck Ups
B
4x30seconds ”Active” hangs on rings