Strength:
Every 3:00 for 15:00
3 Pos. Deadlift
Oly:
Burgeners Warm-up + Skill Transfer
-then-
Every 2:00 for 16:00
Squat Snatch
Or
Hang Power Snatch
Set 1 – 3 reps @ 40%
Set 2 – 3 reps @ 50%
Set 3 – 2 reps @ 60%
Set 4 – 2 reps @ 70%
Set 5 – 1 reps @ 80%
Set 6 – 1 reps @ 85%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Competitors:
10:00 to Practice Muscle-ups
2 Rounds of:
AMRAP 4 Minutes:
5 Muscle Ups (Ring or Bar)
10 Thrusters 42.5/30 kg
50 Double Unders
Rest 4:00