Strength:
Front Squat
5-5-5
Metcon:
AMRAP in 15min of:
5 Dedlifts (#80/55)
50 Double unders
5 Deadlifts
15 Toes-to-bar
Weightlifting:
-Snatch balance
(60%) 3×3
(70%) 3×3
(75%) 2×2
-Hang snatch
(60%) 2×3
(70%) 2×2
(75%) 2×2
(80%) 2×2
-Tempo snatch pull
Start (60%) 8×1 ascending weight
Competitors:
A. 20min build to a heavy 3-pos Clean (high hang, hang, floor)
B. On a running clock:
6 Rounds of:
8 DB Squat Snatch (#22.5/15, x1)
10 C2B Pullups
*In remaining of 16min build to a 1RM Snatch
C. For time:
500 Double Unders
*every break - Row 250m