Strength:
Weighted Bar Dips 5-5-5
Metcon:
5 Rounds for time:
Run 200m
20 Kettlebell S2OH (#24/16)
10 Step-ups w/kb
Endurance:
4 Rounds:
20 Front Rack lunges ( every 15 sec do 10 push press)
Run 400m
30 Overhead Squats
Run 400m
Rx: #20/15kg
Competitors:
A.
Complete as many rounds and reps as possible in 12 minutes of:
5 Power cleans (#65/45)
10 Toes to bar
15 Wall balls
B.
4 sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
C.
For time:
27-21-15-9 reps of:
Cal Row
Dumbbell Snatches (#25/15)
Pistols
D.
5 Sets for quality:
1 Peg-board ascend (up and down)
10m Handstand walk