Warm-up:
20 x Squat Prep
20 Wall Squats
Strength:
Every 2:00 for 20:00
1st: 5 Pause Back Squat
Tempo: 4111
2nd: 20 Reverse Snow Angels 2.5/1.25kg (Slow and controlled)
Metcon:
For Time:
3 Rounds
100 Mountain Climbers
25 Arch-ups
2 Rounds
80 Double Unders
40 Sit-ups
1 Round
60 Russian KBS 32/24 kg
Competitors
Oly: 15:00 to warm-up and complete
6 Sets for load:
1 Hang Squat Clean + 1 Power Jerk + 1 Squat Clean + 1 Split Jerk
Gymnastics
3 Rounds:
AMRAP 2 Minutes:
Max Rep Strict/Kipping Handstand Push-Ups
Rest 2:00