Strength:
5 Sets:
7 Good Mornings
7 Strict Toes-to-bar
*rest 2min between sets
Metcon:
7 Rounds for time:
10 Wallballs (#10/6)
6 KB Snatch (#24/16, x1)
2 Bar Muscle-ups
Endurance:
In teams of 3:
30 minutes for max distance rowed
1- rows
2- works
3- rests
Work (continuous) - 5 push ups 10 squats 15 sit ups 20 double unders
Weightlifting:
-Clean+Hang clean
(60%) 1+2 /3
(70%) 1+2 /3
(75%) 1+2 /2
(80%) 1+2 /1
-Power jerk
(60%) 3×3
(70%) 2×3
(75%) 2×2
(80%) 1×2
-Dynamic Front rack hold
Start (90%) ascending weight 1×8
Competitors:
A.
E2MOM for 20min:
1 - 3 Power Snatch
2 - 1 Power Snatch + 3 OHS
B.
AMRAP in 12min of:
2 Muscle-ups
4 Front Squats (#70/45)
6 HSPU
C. For time:
Row 3000m
Run 2000m
Jump 1000 Single Unders