Strength:
5 Sets for load:
2 Push-Press + 2 Push-Jerks

Metcon:
3 Rounds for time:
25 Pullups
25 Box Jumps

Endurance:
In teams of 3:
2 Rounds:
100 Cal Row
100 Box jump overs
100 Thrusters (#20/15)
100 Bar facing burpees

Competitors:
A. Snatch practice:
10min on each to build for max load:

  • Power Snatch
  • Snatch Balance
  • Hang Squat Snatch

B. "Amanda"
For time:
9-7-5
Muscle-ups
Squat Snatches (#61/43)

C. 20min Rowing for distance
*E4MOM get off and perform:

  • Max Free standing hold
  • 30sec L-Sit