Strength:
Bulgarian Split Squat (front rack)
5-5-5-5-5 (each leg)
Metcon:
For time:
21 Deadlifts (#100/70)
15m Handstand Walk
15 Deadlifts (#110/75)
15m Handstand Walk
9 Deadlifts (#120/80)
15m Handstand Walk
Weightlifting:
-Push press
3×5 (50%)
3×3 (60%)
-Power jerk behind the neck
3×3 (60%)
3×3 (70%)
-Front squat + Split jerk (Practice) free weight
-Vertical jump 20/15 bar
15×3
Competitors:
A. E4MOM for 16min:
3-Pos Clean and Jerk (floor, hang, high hang)
Start with 75% of your clean and jerk and increase load between sets
B. For time:
21 Deadlifts (#110/75)
15m Handstand Walk
5 Ring Muscle-ups
15 Deadlifts (#120/80)
15m Handstand Walk
5 Ring Muscle-ups
9 Deadlifts (#130/85)
15m Handstand Walk
5 Ring Muscle-ups
C. Run 1600m AFAP