Strength:
Paused Front Squats
3-3-3-3-3
*3sec pause for the 1st rep of each set
Metcon:
"Michael"
3 Rounds for time:
Run 800m
50 Back Extensions
50 Situps
Weightlifting:
-Snatch balance + Overhead squat
(60%) 1+3 /3
(70%) 1+3 /2
(75%) 1+2 /2
-Hang snatch
(65%) 2×3
(70%) 2×3
(75%) 2×2
-Hang clean + Power jerk
(60%) 2+1 /3
(70%) 2+1 /2
(75%) 1+1 /2
(80%) 1+1 /2
Competitors:
A. 15min build to a heavy set of Clean + Hang Clean (1+1)
B. For time:
12-9-6
Ring Muscle-ups
Squat Snatch (#60/40)
21-15-9 Power Snatch (#52.5/35)
4-3-2 Peg Board
C. For Quality:
25 Strict Toes-to-bar
50 GHD Situps
75 Abmat Situps