Strength:
DeadLift 5-5-5
Metcon:
AMRAP in 15min of:
8 Toes-to-bar
12 Front Rack Lunges (#45/30)
8 Box Jump-overs
Endurance:
5 RFT:
30 Lunges with Wallball (#10/6)
30 SitUps
30 Push Press (#30/20)
30 Back Extension
200 Run
Competitors:
A.
8 sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 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.
AMRAP in 12min of:
3 Ring Muscle-ups
6 Front Rack Lunges (#70/45)
9 Box Jump Overs
C.
3 Rounds for time:
10 Power Cleans (#60/40)
15 GHD Situps
20 Tripple Unders
D.
6 Rounds, each AFAP:
250m Row Sprint
10m HS walk (run!)
Rest as needed between