Strength:
Weighted Pushups
5-5-5-5-5
Metcon:
AMRAP in 15min of the ladder:
2-4-6-8-10.... etc
Burpees
3 Clean and Jerks (#70/45)
*Clean and Jerks stays on 3 reps for the whole workout
Endurance:
AMRAP in 30min:
Run 400m
30 Air Squats
20 Hollow Body Rocks
10 Box Jumps
Weightlifting:
-Box jump with 15×20kg bar
5×6
-High hang pull+snatch
Start (60%) 3+1 / 8
Ascending weight
-Hang snatch below the knee
(60%) 3×3
(65%) 3×2
(70%) 2×2
-Snatch pull emom 10 min × 5
(80%)
Competitors:
A. Pause Hang Cleans
2-2-2-2-2-2
Pause for 5sec at the top of the knee
B. 4 Sets for max reps:
Against a 2min running clock:
25/18 cal Row
Max Hang Squat Snatches on remaining time
*Rest 2min between sets and change weights
Set 1: #70/45
Set 2: #60/40
Set 3: #50/35
Set 4: #40/30
C. TABATA Hollow Hold
*If you fail switch to 10/20 work/rest