Saturday - 260119

Metcon:
For time:
5-4-3 Rope Climbs
10 Double KB Front Rack Lunges (#24/16)
9-15-21 Thrusters (#43/30)
10 Double KB Front Rack Lunges (#24/16)

Core Strength:
3 Sets for quality:
10 Tempo V-ups @0351
10 Weighted GHD Back extensions
1min Plank

Competitors:
A. Power Cleans 3-3-2-2-1
max unbroken hspu after each set
*on the hspu: resting for more then 2sec = break
*rest 2min between sets

B. For time:
21 Squat Snatches (#52.5/35)
12 Bar Muscle-ups
Run 400m
15 Squat Snatches
24 Strict Ring Dips
Run 400m
9 Squat Snatches
48 Toes-to-bar
Run 400m

C. 100 GHD Situps