Strength:
Barbell Lunges (behind the neck)
6-6-6-6-6
Metcon:
For time:
40-40-20-10
DB Push-Press (#22.5/15, x1)
DB Snatches (#22.5/15, x1)
15 Burpees Over Bar
Endurance:
3 Rounds for time:
100 Double Unders
80 Walking Lunges Steps
60 Pushups
40 Cal Row
20 Burpees
Weightlifting:
-Snatch transition practices
-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.
E2MOM for 10min:
15/12 Cal Bike
Max Deficit HSPU on remaining time
B.
For time:
3 Rounds of:
10 Snatches (#50/35)
15 Sandbag Squats (#60/45)
Into 3 Rounds of:
10 Snatches (#50/35)
15m Handstand Walk
C.
5 Sets for time:
50 Double Unders
10 GHD Situps
*Wear a 10/6kg vest