Strength:
15min build to a heavy set of:
Cluster + Thruster (1+1)
Metcon:
AMRAP in 16min of the ladder:
2-4-6-8... etc
DB Snatch (#22.5/15, x1)
DB Step-ups (#22.5/15, x1)
Endurance:
5 Rounds:
Run 800m
20 KB Swing (#16/12)
20 Pushups
20 Ring Rows
Weightlifting:
-Snatch with pause under the knee
(60%) 2×3
(65%) 2×3
(70%) 2×2
(75%) 1×2
-High hang pull+snatch
(60%) 3+1 /3
(65%) 3+1 /2
(70%) 2+1 /2
-Split jerk with pause 5 sec
ascending weight start (60%) 1×8
-Front squat
(70%) 3×2
(80%) 2×4
Competitors:
A.
15min build to a heavy set of:
Cluster + Thruster (1+1)
B.
For time:
Run 800m
30 Double KB Snatches (#24/16, x2)
7 Rope Climbs
*wear a 10/6kg vest
C.
For time:
750-500-250m Row
45-30-15m HS Walk