Strength:
Snatch Balance
3-2-2-2-1-1-1
*Focus on speed under the bar
Metcon:
AMRAP in 15min:
9 Box Jumps
6 Pullups
3 Overhead Squats (#60/40)
*Add 1 OHS every round
Weightlifting:
-Split jerk practice
-front squat+split jerk.
Ascending weight/ starts with (60%) 9×1+
Competitors:
A. Strict Gymnastics practice:
For quality:
00:00 - 10:00
15sec Free standing handstand hold
2 Strict Ring Muscle-ups
10:00 - 20:00
1 Pegboard Ascend
15m HS Walk
B. For max reps:
AMRAP 5min:
Buy in - 700m Row
7 Squat Cleans (#52/38)
25 Double Unders
Rest 5min
AMRAP 5min:
Buy in - 500m Row
5 Squat Cleans (#61/43)
25 Double Unders
Rest 5min
AMRAP 5min:
Buy in - 300m Row
3 Squat Cleans (#75/52)
25 Double Unders
C. 400m Sandbag Carry (bear hug)
AHAP with as little breaks as possible