Strength:
Bent-Over Rows
10-8-6-4-2
Increase weight between sets

Metcon:
3 Rounds for time:
Run 400m
30 DB Snatch alternate arms (#25/15)

Endurance:
A. Warm up/skill - Double Unders
B. 6 Rounds for time
10 Hang Power Cleans
10 Push Press
Everytime the bar touches the floor, 5 double unders or 5 burpees

20/15

Competitors:
A.
E2MOM 10m:
Behind the neck Split Jerk x2

B.
Compete:
Against a 4-minute running clock, complete the following:
100 Double-Unders
30 Wall Ball Shots (#10/6)
Snatches (#60/40) x Max Reps in remaining time
Rest 3 minutes, then repeat for a total of 3 sets

C.
Grip Strength:
3 sets:
200m Pinch Grip walk (#15/10)
for time.