METCON (Blackout 3)

3 rounds for reps:

1min hang power snatch 75/55
1min bar facing burpees
1min push press 75/55
1min GHD sit ups
1min wall balls 20/14

1min rest

Lite/Beginners

3 rounds for reps

1min kettlebell swings 53/35
1min burpees
1min push ups
1min situps
1min med ball squats

1min rest

Weightlifting W2D2

Clean
5×2 drops allowed

Clean pulls @110% of 1RM
4×2 touch and go

Back squats
5×2 5sec pause at the bottom

Accessory work

Shoulder of steel
Dumbbell lateral raises 3×10
Dumbbell front raise 3×10

Skills
3min AMRAP
Double unders

Weightlifting
30 pvc snatch

Gymnastics
3 sets
5 strict ring dips + 5 ring dips

Core
3 sets
3 strict toes to bar with 3sec hold at the bar

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