Strength:
Tempo Back Squat @3030
10-10-10
Metcon:
3 Rounds for time:
30 DB Snatch (#22.5/15)
30 Box Jump Overs
Weightlifting:
-Snatch grip press behind the neck
MAX OUT RM1
-Snatch balance
(70%) 3×3
(80%) 2×3
(85%) 2×2
(90%) 1×3
-Front squat+split jerk
Start (50%) 8×1+1 ascending weight
Competitors:
A. E2MOM for 12min:
Snatch from boxes (knee height)
B. AMRAP in 12min of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(#43/30)
C. 5 Sets:
10 Weighted GHD Back Extensions
10 Weighted GHD Situps
10 Tripple Unders (or 20 attempts)