Strength:
7 Sets for load:
Snatch Pull + Power Snatch (1+1)
*go heavy or practice technique with light weight
Metcon:
For time:
15-12-9-6-3 Deadlifts (#100/70)
15m HS Walk (scale: 30m bear walk)
Endurance:
In teams of 3 Collect:
10,000 Meter Row
100 Burpees Box Jump
300 Double Unders
RUN 4KM
Competitors:
A. As a team:
3 Rounds:
5 Worm Cleans
10m Worm walking lunges
15 Burpees over the worm
B. EMOM for as long as possible (until failure)
1 Strict Ring Muscle-up
C. 5 Rounds for time:
40 Double Unders
15m HS walk
20 Ring Pushups