Gymnastics/Weightlifting Conditioning, Long Duration
“Denver 3.0” - 20:00 workout:
3 rounds:
6 pull-ups
6 snatches, light bar
3 rounds:
5 pull-ups
5 snatches, medium bar
AMRAP time remaining:
4 pull-ups
4 snatches, heavy bar
Score: Number of reps completed. 1st 3 rounds: 36. 2nd 3 rounds: 66 total reps.
Pull-Ups:
SC=L1 (assisted) or L2 (kips), RX=C2B, RX+=Muscle-ups
Snatches:
SC=light, medium, heavy bars, RX Men=95, 115, 135, RX Women=65, 75, 95, RX+ Men=115, 135, 165, RX+ Women=75, 95, 105
Guideline: Make the heaviest bar 80% max; maybe 50 & 60% of max for the 2 lighter weights.