EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a near maximal triple, no misses

*1 second pause at bottom of squat

superset with
Janda Situp x10
Wall Run x 30sec (time yourself)

4min rounds

22min

4 rounds
25 DUs
8 HSPUs

Weighted pull: 3x3

Handstand walking (30min)

*Competition Weightlifting Total *

3 Attempts to reach a 1RM Snatch
3 Attempts to reach a 1RM Clean & Jerk

The competition will be held on a raising bar format.

Post total weight of both lifts.

Every 2 min as long as possible:

6 x Thruster (60/40kg)
9 x C2B / Pull up
12 x Box over jump

Clean & Jerk

Sinlges upto 90-95%

25min to find your 1RM snatch, do not have more than 3 attempts on a given weight.

For time:
75 Wall Balls
75 KB Swings 24/16kg
50 Toes-to-bar
50 Double Unders
25 Thrusters 42,5/30kg
25 Pullups
*BUT!!!!!!!! Every time you break (dropping the ball, putting down KB, drops from the rack, failure with DU....and so on...) You have to stop and Run around the box!