Metcon:
“10 Plagues of Panda!”
For time:
1 – Wall Climb
2 – DeadLifts (120/70kg)
3 – Toes to bar
4 – Burpees
5 – WallBall Shots (#10/6)
6 – Ring Dips
7 – Box Jumps
8 – Pullups
9 – Kettlebell Swings (#32/24)
10 – Tripple Unders (x3 doubles or x6 singles)
After completing the first movement go back to 1 and begin again adding a new movement each round. There are 10 total rounds with one new movement being added each round. In example: Do 1 Wall Climb, then 1 Wall Climb + 2 DeadLifts, then 1 Wall Climb + 2 DeadLifts + 3 Toes to bar etc…
Weightlifting:
-Snatch balance + overhead squat
(60%) 1+3/ 6
(70%) 1+2 /3
-Snatch
(70%) 3×3
(75%) 2×2
(80%) 2×2
-Split jerk
Practice technique (free weight)
-Slow snatch pull 5 sec up and down
8 sets, ascending weight
Competitors:
"Contact 22 Finale"
For time:
Run 200m
22 Snatches (#43/30)
22 Pullups
22 Medball Cleans (#10/6)
22 Elbow plank to Pushups
22 Wallball Shots (#10/6)
22 Deadlifts (#43/30)
22 Air Squats
22 Overhead Walking Lunges (#20/10 plate)
22 Box Jumps
22 Power Cleans (#43/30)
2x20sec Bar Hang
22 Cal Row
22 HSPU
22 Back Squats (#43/30)
22 C2B Pullups
22 Bar Facing Burpees
22 Thrusters (#43/30)
22 Jerks (#43/30)
2 Rope Climbs
22 Overhead Squats (#43/30)
22 Kettlebell Swings (#24/16)