CrossFit Bondi – BEAST
Metcon (Weight)
Lifting
Snatch Strict Press + Tempo OHS (5 down, 3 hold): (5+3) x 3
Snatch High Pull + Power Snatch into OHS: (3+3) x2, (2+2) x 2, (1+1) x 2
Snatch Triple: Find a heavy (Reset!!! No T&G)
Metcon (Time)
Metcon
For time
21-18-15-12-9-6-3
Thrusters (95/65)
Lateral Burpees
Rest 5 mins
3 Rounds for time
10 Ring Muscle Ups
10 Clean & Jerk (135/95)
100 Double Unders
Rest 5 mins
21-18-15-12-9-6-3
Snatch (75/55)
Box Jump Over