Warm-up:
50 Double Unders
50 Russian KBS 24/16 kg
25 Double Unders
25 Goblet Squats 24/16 kg
Strength:
Deadlift
5×3 (60%-65-70-75-82.5%)
Metcon:
2 4:00 Rounds
15 Wall Ball Shots 10/6 kg
30 Medball Cleans 10/6 kg
Max Reps Ring/Box Dips in the remaining time
-3:00 Rest-
Competitors:
Hang High Catch Power Snatch
For Load
3-3-3-3-3
We want to see, explosive movement from the hip, use your legs, get into good position, catch without opening your legs too wide (Common fault),Keep the bar close to the body. Start around 60%, climb from there if the movement feels right.