Strength:
Weighted Ring Dips
5-3-3-3-2-2
Metcon:
For time:
100 Double Unders
12 Squat Cleans (#70/45)
50 Box Jumps
9 Squat Cleans (#80/50)
25 Burpees
6 Squat Cleans (#90/55)
Endurance:
AMRAP 45 min:
1000m run
30 Burpees
30 Back Extensions
30 Push Ups
Weightlifting:
-Snatch transition practice
-Hang snatch
(70%) 2×3
(75%) 2×2
(80%) 2×2
(85%) 1×1
(90%) 1×1
Clean+jerk
ascending weight/start (70%) 1+1 /9
-Clean pull with 2 pauses 5 sec
ascending weight/start (70%) 8+1
Competitors:
A.
8 sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 3 seconds before recovering)
Rest 60-90 seconds
*Sets 1-2 – 60-70% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
B.
Netanya Throwdown Event 2:
3 Rounds for time:
15 Toes-to-bar
10 DB Devil Press (#22.5/15, x2)
20 Box Jump Overs
Into:
Double OH Lunges to finish
C.
3 Sets for quality:
30sec Sandbag Hold
15 GHD Situps
30sec Hollow Hold
15 GHD Back Extensions