Power:
Box Jump for height - 15min work
Metcon:
4 Rounds for time:
12 Deadlifts (#102/70)
6 HSPU
12 Bar facing burpees
6 HSPU
Endurance:
For time:
1600m Run
50 Air Squats
1200m Run
50 Pushups
800m Run
50 Situps
400m Run
50 Kettlebell Swings (#16/12)
Weightlifting:
-Snatch balance
(60%) 3×3
(70%) 3×5
-Snatch with pause below the knee+touch and go snatch
(60%) 1+1/ 3
(65%) 1+1/ 3
(70%) 1+1/ 2
(75%) 1+1 /2
-Snatch high pull with pause 5sec' below the knee
Ascending weight/ starts with (60%) 8×1+1
Competitors:
A. 20min build to a heavy Clean and Jerk
B. 4 Rounds for time:
2 Legless Rope Climbs
3 Squat Cleans (#100/70)
4 Ring Muscle-ups
5 Strict HSPU
C. 5 Sets:
15 GHD Situps
30sec All-out Assault bike
15 Hollow Rocks
30sec All-out Row