Strength:
15min build up to a heavy 1-rep Cluster
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
DB Hang Clean and Jerks (#22.5/15,x2)
C2B Pullups
Competitors:
A)
Metcon: 45min Time cap:
For time With a partner:
1600m Run
32 Clean & Jerks 60/40
1200m Run
24 Clean & Jerks 70/45
1000m Run
20 Clean & Jerks 80/50
800m Run
16 Clean & Jerks 90/55
B)
Every 4.5 min x 4 sets
*You choose weight
10 bench press
8+8 Bulgarian split squat
6 Sandbag to platform