Strength:
Thrusters
5-5-3-3-2-1
Metcon:
"Nancy"
5 Rounds for time:
Run 400m
15 Overhead Squats (#43/30)
Endurance:
Strength:
Deadlift 5-5-5
Metcon:
4 Rounds:
100 DU
8 HSPU
50 Abmat Sit-ups
12 Pistols
Competitors:
A.
Open workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
B.
Five sets for max reps of:
45 seconds of Power Snatch (#43/30)
Rest 45 seconds
C.
Every 3 minutes, for 21 minutes:
Power Clean and Push Jerk Barbell Cycling
*Set 1 – 8 reps @ 55%
*Set 2 – 8 reps @ 55%
*Set 3 – 8 reps @ 55%
*Set 4 – 5 reps @ 60%
*Set 5 – 2 reps @ 65%
*Set 6 – 2 reps @ 65%
*Set 7 – 1 rep @ 70%