Strength:
Power Clean
2-2-2-2-2
Metcon:
In Pairs,
30 Rounds (i-go-you-go) for time:
5 Wallballs (#10/6)
3 HSPU
1 Sandbag Over Shoulder (#75/45)
Weightlifting:
-Snatch balance + overhead squat
(60%) 1+3 / 5
(70%) 1+3 /3
-Hang snatch
(60%) 3×3
(70%) 3×3
(75%) 2×2
-Split jerk
Practice technique
-Vertical jump
15/20 Bar 3×12
Competitors:
A. Handstand Walk Obstacles
B. "Angry Jackie"
For time:
Row 2000m
50 Thrusters (#43/30)
30 Bar Muscle-ups
C. For quality:
1:00 L-Sit, 80m Sandbag Carry (AHAP)
:45s L-Sit, 60m Sandbag Carry
:30s L-Sit, 40m Sandbag Carry