Strength:
Weighted Chinups
5-5-3-3-1-1-1
Metcon:
3 Rounds for time:
20 Power Snatches (#35/20)
20 Box Jump Overs
Weightlifting:
-Strict press from squat position
20/15 bar
-Muscle snatch
(50%) 3×3
(55%) 2×3
-Hang snatch
(60%) 3×4
(70%) 3×3
-Back squat+vertical jump between sets 20/15 bar×10
(70%) 5×5
Competitors:
A. 15min to build RM1 Overhead Squat
B. 5 Rounds for time:
7 DB Clusters (#22.5/15, x2)
7 Bar Muscle-ups
C. For time:
50-40-30-20-10 Double Unders
15m HS Walk after each set