Strength:
20min to build a heavy Clean and Jerk
Metcon:
For Time:
30 Hang Clean and Jerks (#70/45)
*Every time the bar is dropped perform 100 Double Unders
Weightlifting:
-Snatch balance
(60%) 3×5
(70%) 3×3
-Hang snatch below the knees
(60%) 3×5
(70%) 3×3
-Front squat + power jerk
(60%) 3+1 /3
(65%) 2+1 /3
(70%) 2+1 /2
(80%) 1+1 /1
Competitors:
A. 6 Sets of 2:
3-Pause Power Clean (2sec pause)
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position
B. "Fran"
21-15-9
Thrusters (#43/30)
Pullups
C.
For time:
500-400-300-200-100m Row
15 GHD Situps