Speed:
Every 90sec for 15min (10 sets):
2 Snatch Balance
Metcon:
AMRAP in 12min:
6 Sumo-Deadlift High Pulls (#50/35)
8 Burpees
10 Wallballs (#10/6)
Endurance:
A. 6x200m Row (rest 1min)
B. 10-20-30-40-50-60-70-80-90-100 Double Unders unbroken (10 attempts)
C. 4x200m Run (rest 1min)
Competitors:
A. Open workout 17.3:
For Reps
-Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)
-Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)
-Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)
-Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)
-Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)
- If all reps are completed, time cap extends by 4 minutes.
B.
EMOM 15min:
1 - 10 DB Hang Cleans (#22.5/15)
2 - 15 Cal Assault Bike
3 - 30 Double Unders
*Wearing a 10/6kg Vest
C.
3 sets:
10 Strict Toes-to-bar
10 Weighted Ring Pushups
10 Weighted GHD back extensions