Strength:
Tempo Deadlift @3030
3-3-3-3-3
Metcon:
In teams of 3 for time:
120 DB Thrusters (#22.5/15, x2)
90 DB Burpees
30 Sandbag over shoulder (#70/45)
*one works, one rest and one holds a plank
Weightlifting:
-Hang clean+squat+power jerk
(50%) 1+1+1 /3
(60%) 1+1+1 /1
(65%) 1+1+1 /1
(70%) 1+1+1 /1
-Split jerk
(60%) 2×3
(70%) 2×3
(75%) 2×2
(80%) 1×3
-Slow Clean pull 5sec up 5sec down
ascending weight/starts with (60%) 8×1
Competitors:
A.
E2MOM for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90% of 1-RM C&J
B. Open workout 15.1 + 15.1a:
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (#52.5/34)
5 snatches (#52.5/34)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
C.
In pairs i-go-you-go for 5 fast rounds each:
6 Cal Assault bike
9 Burpees
12 Pullups