Power:
Box Jump for height - 12min to build highest jump
Metcon:
AMRAP in 20min:
12 DB Snatches (#22.5/15)
6 Burpees over DB
3 Ring Muscle-ups
Weightlifting:
-No feet snatch balance:
5×5 (60%)
-No feet snatch (from hang):
5×3 (55%)
3×3 (60%)
-Clean + Push jerk
1+1 3 (70%)
1+1 2 (75%)
1+1 2 (80%)
-Vertical jump (15-20kg bar)
15×3
Competitors:
"Hidalgo"
For time:
3200m Run
2min Rest
20 Squat Cleans (#61/43)
20 Box Jumps
20 Overhead Walking Lunges (#20/10kg plate)
20 Box Jumps
20 Squat Cleans
2min Rest
3200m Run
Wear a weight vest (#9/6kg)