Skill:
Snatch Balance 7x1
Metcon:
AMRAP in 15min:
30 Air-Squats
20 HSPU
10 Deadlifts (#100/70)
Endurance:
2 Rounds for time:
60 Burpees
50 Situps
40 KB Swing (#16/12)
30 Pushups
20 Pullups
Run 800
Competitors:
A.
Split Jerk:
2-2-1-1-1-1
Start with 75-80% of Rm1 and add 5% every set
B.
Three sets of:
20m (10x2) Overhead Bar Carry
20m (10x2) Farmer Carry
Rest 3-4 minutes
Work as heavy as possible
C.
Three rounds for time of:
7 Deadlifts (#70/47.5)
6 Cleans (#70/47.5)
5 Snatches (#70/47.5)
7 Pullups
6 Chest-to-Bar Pullups
5 Bar Muscle-Ups
D.
3 Sets:
Sprint 400m all out
Rest 1:1