Dev's Deads

Competition Class

Strength

Skills & Drills

COMPETITION

2 Rounds
Row 20/15 Calories
5 Ring Swings, 4 Low Ring Transitions, 3 Ring Dips
5 Muscle Snatch + 5 OHS + 5s pause on last rep (empty bar)

3 x 1.1.1 Snatch (quick singles)
perform 30% best UB RMU set after each snatch set
3 x 1.1 Snatch
perform 30% best UB RMU set after each snatch set
3 x 1 Snatch (work to heavy single for the day)
perform 30% best UB RMU set after each snatch set

5 x 1 Snatch Grip Deadlift
*work to heavy single for the day

MetCon

Class

E2M12M
Rd1&2: 8 Alt OH BB Lunges
Rd3&4: 6 Alt FR BB Lunges
Rd5&6: 4 Alt BB Lunges

12min AMRAP
12 DBL DB Hang Power Clean & Jerk 50s/35s
12 Devil's Deadlifts 50s/35s
12 T2B