Strength:
E3MOM for 15min:
3 Push Jerks
*pause for 3sec at the dip
Metcon:
RFA 2019 Event 5
For time:
100 Double Unders
15 Burpee Box Jump Overs
15 Burpee Box Step Overs (#22.5/15, x2)
30 DB Squats (#22.5/15, x2)
15 Burpee Box Step Overs
15 Burpee Box Jump Overs
100 Double Unders
Weightlifting:
-High hang snatch
Light weight, work on technique.
-Snatch high pull+snatch
(60%) 2+2 /3
(70%) 2+1 /3
(75%) 1+1 /3
-Clean+squat+power jerk
(60%) 1+1+1 /3
(70%) 1+1+1 /2
(75%) 1+1+1 /2
(80%) 1+1+1 /2
-Vertical jump
15/20 bar 3×12
Competitors:
A. E3MOM for 15min:
2 Split Jerks
*pause for 3sec at the dip
B. RFA 2019 Final Event:
For time:
13 Deadlifts (#140/95)
20m Handstand Walk
20/15 Bar Muscle-ups
20m Handstand Walk
13 Deadlifts
C. 3 Rounds for time:
21 Cal Row
15 Cal Assault Bike
2 Peg Board asy