Strength:
E3MOM for 15min:
3 Push Jerks
*pause for 2sec at the catch
Metcon:
2 Rounds:
3min AMRAP-
Row for calories
1 minute rest
3min AMRAP-
3 Sandbag cleans 60/45kg
12 Air squats
1 minute rest
3min AMRAP-
9 HRPU
12 ABmat situps
1 minute rest
Endurance:
For time:
50-40-30-20-10
Wallballs (#10/6)
Double Unders
Situps
Russian Kettlebell Swings (#24/16)
Weightlifting:
-Overhead squat with 4 pause (5sec)
(50%) 1×3
(60%) 1×5
-Snatch with pause below the knee (3sec) + Snatch
(60%) 1+1 /3
(65%) 1+1 /2
(70%) 1+1 /2
(75%) 1+1 /1
(80%) 1+1 /1
-Power jerk behind the neck
(60%) 2×3
(70%) 2×2
(75%) 2×2
(80%) 1×1
(85%)-(90%) 1×1
-Front squat
(70%) 4×1
(75%) 1×1
(70%) 4×1
(80%) 1×1
(70%) 4×1
(85%) 1×1
(70%) 4×1
(90%) 1×1
Competitors:
A.
10min to find heavy 2rep Hang Squat Cleans
*perform 100 double unders before each attempt
B.
AMRAP in 5min of:
5 Deadlifts (#120/80)
10 Thrusters (#50/35)
Rest 3min
AMRAP in 5min of:
15m Handstand Walk
15m Front Rack Alternate Walking Lunges (#50/35)
C.
5 Sets for quality:
25sec L-Sit
15 Hollow Rocks
5 Dragonflags