1. Warm-up
3 Steady Rounds:
10 Calories on the Assault Bike
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING
2. OLY
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J
3. Met-Con
For Time
Row 2,000 meters
120 Double Unders
60 CTB Pull Ups
4. Accessory
3 attempts at a max effort free-standing HS Hold
If you do not have freestanding for :20+ yet, Nose and Toes holds are for you.
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