Strength:
Deficit Deadlifts
2-2-2-2-2-2
Metcon:
AMRAP in 13min:
30 Double Unders
7 Power Snatches (#35/20)
7 Overhead Squats (#35/20)
Weightlifting:
-Snatch balance + overhead squat
(60%) 1+3/ 6
(70%) 1+2 /3
-Snatch
(70%) 3×3
(75%) 2×2
(80%) 2×2
-Split jerk
Practice technique (free weight)
-Slow snatch pull
8×1 ascending weight
Competitors:
A. "The Standard"
For time:
30 Clean and Jerks (#61/43)
30 Ring Muscle-ups
30 Snatches (#61/43)
B.
"Durante Core"
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest