Warm-up

Coaches Choice

Weightlifting

Team 3 Position Snatch (1 High Hang + 1 Low Hang + 1 Full Snatch)

Each partner will find the heaviest load for a 3 Position Snatch.

12 Minutes to Find a max for the Complex

You MUST deadlift the bar to the hip and then return it back to the high hang position to start.  The high hang and low hang should be done without dropping, then you can drop for the one from the floor.
Make sure to lock the shoulders in and stay tight.  We care more about positions and the movement than the weight.  So don't go up in weight unless the movement feel great.

Metcon

Metcon (Time)

In Teams of 2

100 Jump Squats
90 Mountain Climbers (both legs = 1)
80 RKBS 70#/53#
70 SDHP 70#/53#
60 Box Jumps 24"/20"
50 WallBalls 20#/14#
40 Burpees
30 Ring Rows
20 Wtd Sit Ups w/partner 20#/14#
1 Lap w/ KB & Medball
KB and Medball MAY NOT touch the ground.  Partners can switch whenever but must keep them off the ground.

 

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