Strength:
Every 2:00 for 20:00
1st: 5 Pause Front Squat
Tempo: 4111
2nd: 2 x 7-10 One Arm KB Row
Metcon:
12:00 AMRAP
1st: Wallball Shots 10/6kg
2nd: Russian KBS 32/24 kg
3rd: 2 x 20s Bird Dog Plank
*Comp-Scale:
2nd: American KBS 24/16 kg
3rd: Ring Muscle Ups /Toenail transition to Ring Dips
Competitors:
Every 2:00 for 20:00
Set 1: 3 Hang + 3 Power Clean + Jerk @ Empty Bar
Set 2: 2 Hang + 2 Power Clean + Jerk @40%
Set 3: 1 Hang + 1 Power Clean + Jerk @45%
Set 4: 8 Power Clean + Push Jerk @50%
Set 5: 5 Power Clean + Push Jerk @60%
Set 6: 3 Power Clean + Push Jerk @70%
Set 7: 1 Power Clean + Push Jerk @80%
Set 8: 1 Power Clean + Push Jerk @85%
Set 9: 1 Power Clean + Push Jerk @85%+
Set 10: 1 Power Clean + Push Jerk @85%+