Metcon:
Open Workout 19.4:
For total time:
3 rounds of:
10 snatches (#43/30)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes
Weightlifting:
Snatch balance
3×3 (60%)
3×3 (70%)
2×2 (80%)
Hang snatch
4×3 (60%)
3×3 (70%)
Hang clean+hang clean under the knee
4x1+1 (60%)
3x1+1 (70%)
Clean pull slow concentric 5 sec'
3×3 (70%)
3×3 (80%)
Competitors:
A. Open Workout 19.4
B. E3MOM for 18min:
Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+2)
C. 2 Rounds (not for time):
30 GHD Situps
200m Sandbag carry (ahap)