Strength:
Push-Press 5-5-5-5-5
Metcon:
AMRAP in 15min of the ladder:
4-8-12-16... etc
Toes-to-bar
DB Snatch (#22.5/15)
Box Jumps
Endurance:
Endurance:
In teams of 2:
Row 1000m
Run 800m
80 Burpees
80 Mountain Climbers (each)
80 Pushups
Run 400m
40 Burpees
40 Mountain Climbers (each)
40 Pushups
Run 200m
20 Burpees
20 Mountain Climbers (each)
20 Pushups
Row 1000m
Weightlifting:
-Tempo overhead squat 4 pause
15/20 bar 6×1
-Hang snatch below the knee
(60%) 2×3
(65%) 2×3
(70%) 2×2
(75%) 2×2
-Front squat+jerk
(70%) 1+1 /3
(75%) 1+1 /2
(80%) 1+1 /2
(85%) 1+1 /1
(90%) 1+1 /1
-Tempo snatch pull 5 sec'
ascending weight / start (70%) 8×1
Competitors:
A. 20min to build RM1 Fat-Bar Overhead Squat
B. "Strict Diane"
21-15-9
HSPU
Single Deadlifts (#102/70, no tng)
C. In pairs, 3 Rounds each afap:
Partner 1: Row 30cal
Partner 2: 20 Double KB Front Squats (#24/16, x2) and then hold at the top untill partner 2 is done with his rowing then switch