Strength:
Weighted Chinups
3-3-3-3-3-3
Metcon:
AMRAP in 15min of:
20 Deadlifts (#80/50)
10 Box Jumps
20 KB Push-Press (#24/16, x1)
10 Box Jumps
Endurance:
6 Rounds for time:
Run 400m
30 Situps
20 Jumping Lunges
10 Devil-Press (#15/10, x1)
Weightlifting:
-Snatch pull + snatch
(60%) 1+1 /3
(65%) 1+1 /2
(70%) 1+1 /2
(75%) 1+1/ 1
(80%) 1+1 /1
-Hang clean
(60%) 3×3
(70%) 3×2
(75%) 3×1
(80%) 3×1
-Tempo snatch pull
Start at (80%) 7×1 ascending weight
-Back squat
(70%) 3×2
(80%) 2×5
Competitors:
A. 15min build a heavy RM1 Power Cluster
B. 3 Rounds for time:
3 Rope Climbs
10 Deadlifts (#120/80)
20m DB OH Walking Lunges (#22.5/15, x1)
30 Wallballs (#10/6)
*Wear a 10/6kg vest
C. 4 Sets:
20sec L-Sit
20 GHD Reversed Hypers