ROOKIE
A.
“The Feret”
For time:
30 Snatch
30 Clean and Jerk
30 Thrusters
(In a team of 2, partition the reps as needed).
INTERMEDIATE
A.
Clean and Jerk
5-5-5
Rest 2 min
B.
“The Feret”
For time:
30 Snatch 60/40kg
30 Clean and Jerk 60/40kg
30 Thrusters 60/40kg
(In a team of 2, partition the reps as needed).
COMPETITOR
A.
Banded Back Squat
2-2-2-2-2-2-2-2 (8×2)
Loading 60%
B.
Back Squat 8RM (2.5 to 5kg more than 160702)
C.
5 Rounds for time:
15 Wall Ball 20/14 to 10/9ft
15 Toes to Bar
(In teams of 2, I go you go format, resting partner holds bottom of OHD Squat during WBS, and skin the cat during TTB)