Weightlifting 

  • Snatch Deadlift + High-Hang Snatch + Snatch– 80% x (1+1+1) x 2, 85% x (1+1+1) x 3
  • Power Snatch knees position+ OHS pause in the bottom 10 sec + Balance – 3RM (From blocks)
  • Back Squat – 78%x3, 83%x1, 78%x3, 86%x1, 78%x3, 89%x1

 

EMOTM, perform 14 minutes

  • Odd minute: 5 snatch push press + 1 overhead squat
  • Even minute: gymnastics complex (2 toes to bar + 2 pull up + 3 bar muscle up, unbroken

For time: TC 15 minutes

  • 30 Wall Balls
  • 20 Box Jump Overs 24/20″
  • 40 Pullups

Rest 1:00

  • 30 Wall Balls
  • 20 Box Jump Overs 24/20″
  • 25 C2B Pullups

Rest 1:00

  • 30 Wall Balls
  • 20 Box Jump Overs 24/20″
  • 10 Bar Muscleups

3 Rounds for time:

  • 15 OHS 45kg
  • 2 legless rope climb (start from the bottom)
  • 15 TTB