Strength:
6 Sets for load:
Clean + Hang Clean + Front Squat (1+1+1)
Metcon:
AMRAP in 20min of:
Run 400m
3 Rope Climbs
21 KB Swings (#32/24)
Weightlifting:
-Barbell box jump
-Hang high pull+Snatch
(50%) 5/3+1
(60%) 3/3+1
-Power jerk behind the neck
(60%) 3×3
(70%) 3×3
(75%) 2×2
(80%) 2×2
-Front squat+jerk
(60%) 2+1/3
(70%) 2+1/2
(75%) 2+1/2
(80%) 2+1/2
Competitors:
A. E3MOM for 21min:
Clean + Hang Clean (1+1)
1 Seated L-Rope Climb after each set
B. For time:
30 Cal Assault bike
30 Deficit HSPU on dbs
30 DB Front Squats (#22.5/15, x2)
15 Ring MU + Ring Dip
C. In Pairs:
Row 10k
Every 2k do 10 synced burpees