Strength:
Muscle Clean 5-5-3-3-3
Metcon:
3 Rounds for time:
Run 800m
21 HSPU
12 Strict Pullups
Weightlifting:
-Hang power snatch + ohs
(55%) 3/1+3
(60%) 3/1+2
(65%) 2/1+2
(70%) 1/1+2
-Clean + power jerk
Start (50%) Ascending weight 1+1
-Clean pull with one pause (5sec) above the knee
Start (50%) Ascending weight 1×8
Competitors:
A. no-feet Push Jerks 3-3-2-2-2
B."31 Heroes"
AMRAP (with a Partner) in 31 minutes
8 Thrusters (#70/45)
6 Rope Climbs
11 Box Jumps
Partners alternate 400m plate run (#20/15)