Strength:
Floor Press 3-3-3-3-3-3
Pause for 3sec at the top and the bottom of each rep
Metcon:
For time:
27-21-15-9-3 HSPU
10 Devil Presses (#22.5/15, x2)
Weightlifting:
Hang snatch+over head squat
(60%) 2+2 / 5
(70%) 1+2 / 3
-Push press
(55%) 3×5
(60%) 3×3
-Power jerk behind the neck
(60%) 3×4
(70%) 3×3
-Vertical jump (20/15 bar 3×12)
Competitors:
A. Every 90sec for 12min (8sets):
2 Jerks
B. E3MOM for 15min:
250m Row
3 Power Snatches (#70/45)
6 Overhead Squats
C. 4 Sets:
10-20sec Tuck Hold (floor)
10 Weighted GHD Hip extensions