Strength:
Snatch Pull 3-3-3
Snatch 2-2-2
Metcon:
400m Farmer carry (#25/15)
Then AMRAP in 8min:
50 Double Unders
7 Hang Squat Cleans (#70/45)
Endurance:
2 Rounds:
60 PushUps
50 Situps
Row 200m
40 Squats
30 Pullups
Row 200m
20 Box Jumps
10 Burpees
Row 200m
Competitors:
A.
Every 2 minutes, for 30 minutes (15 sets):
Clean and Jerk
Sets 1-2 = 3 reps @ 60-65%
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 80-85%
Sets 7-8 = 1 rep @ 85-90%
Sets 9-10 = 1 rep @ 90-95%
Sets 11-12 = 1 rep @ 80-85%
Sets 13-15 = 1 rep @ 85-90%
B.
Three sets, each for time (score is the slowest round time):
4x10m Shuttle Sprint
5 Power Cleans (#80/50)
12 Ring Dips
-Rest 3min between attemps
C.
For time:
30 Cal Assault bike
30 Deficit HSPU on dbs
30 DB Front Squats (#25/15)
15 Ring MU to forward roll
D.
Row 2k for time.