10×1 first pull hang snatches
Try to increase lbs every set.
3×3 snatch grip push press + overhead squats
3 minute amrap
2 minute rest
5 minute amrap
30 double unders
15 power snatches (75/55)
Anyone can do the competitors wods. As you can see from the last two days posts that a majority of the wod is the same. The difference is the competitors has a strength focus. If you are an athlete that does not have specific skills developed yet, like double unders or kipping pull ups etc. you will get more accomplished sticking with class programming and focusing on a few goat days to practice your weaknesses.
As far as completing the extra work for the competitor program. As long as it doesn’t interfere with regular class you can do the work. However, there will be times that it will be to busy to do the work. Going forward i will post both wods earlier in the day so you can plan accordingly. You may have to do two a days. Example strength work in the am and metcon in the evening.
If you have any questions let me know.