Strength:
Clean Pull 3-3-3 (85% of rm1 clean)
Clean 1-1-1-1-1
Metcon:
Max Rounds in 5min of:
6 Strict Pullups
6x6 Shuttle Run
10 Wallballs (#10/6)
*3 Rounds, rest 1min between
Endurance:
Run 3x800m Rest 1:1
Run 800m all out
Run 3x400m Rest 1:1
Run 400m all out
Run 4x200m Rest 1:1
Run 200m all out
Competitors
A.
E2MOM 14min:
Clean + Clean from hang (1+1)
B. Open workout 13.4:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerks (#61/43)
3 Toes-to-bar
6 Clean and jerks (#61/43)
6 Toes-to-bar
9 Clean and jerks (#61/43)
9 Toes-to-bar
12 Clean and jerks (#61/43)
12 Toes-to-bar
15 Clean and jerks (#61/43)
15 Toes-to-bar......
C.
For time:
50-40-30-20-10
Double Unders
Wallballs (#10/6)