Warm-Up:
Group Dynamic
WOD:
I. 3 Sets:
5 Tough Touch-n'-Go Deadlifts
7 Box Jumps (24/20)
15 Burpees
*Rest walk 3:30 between sets
II. 3 Attempts:
Max FLR
Competitors:
Part 1:
I. Power Clean x 1/Split Jerk x 3; rest 1 minute x 5 – build per set so last set somewhat tough
II. Push Press x 3 – EMOM – 8 minutes from rack – 80% effort
III. Touch-n'-Go Clean and Jerk – 10->1 unbroken for time – 45% 1RM
Rest 6+ hours
Part 2:
I. 3 sets:
3 Tough Power Snatches TnG
6 Burpees AFAP
AirDyne 15 sec all out
Rest walk 3:30 between sets
II. 3 sets:
5 Tough TnG Deadlifts
7 Box Jumps AFAP – choose height to have high turnover speed
AirDyne 15 seconds all out
Rest walk 3:30 b/t sets
III. 3 sets:
AirDyne 20 seconds all out
Rest 2:40 between sets