Fredag
Before the metcon the following should be prepared for all teams
1 box
1 barbell and weights
1 kettlebell
After the initial complex the athletes take alternate rounds, one work one rest.
Scale as needed
Metcon
In teams of 2
10 min to find max weight in complex
1 Clean anyhow
1 Hang squat clean
2 min rest then
10 rounds for time
5 Burpees
6 Box jumps
7 Medball cleans 9/6kg
Then, with no pause
10 rounds for time
10 Chest to bar pull ups
1 Bear complex 60/43kg
Then, with no pause
10 rounds for time
10 toes to bar
10 kettlebell snatch 24/16kg
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