Strength:
Squat Snatch 2-2-1-1-1-1
Metcon:
5 Rounds for time:
9 Burpees
9 Box Jumps
9 Pullups
9 DB Thrusters (#15/10, x2)
9 Toes-to-bar
Weightlifting:
-Barbell box jump
-Jerk dips
5×8 ascending weight
-Power jerk behind the neck
(60%) 3×3
(70%) 3×3
(75%) 2×2
(80%) 2×2
-Front squat+jerk
(60%) 2+1/3
(70%) 2+1/2
(75%) 2+1/2
(80%) 2+1/2
Competitors:
A. 20min to find RM1 Deadlift
B. For time:
29 Strict HSPU
50 Double Unders
29 Thrusters (#50/35)
50 Double Unders
29 Power Cleans (#50/35)
50 Double Unders
29 Strict C2B
50 Double Unders
C. 5 Sets:
200m Sandbag run
men use 30k, women use 20k plate
rest 1:1