21.2

Competition Class

Strength

Skills and Drills

GYMNASTICS

3 Rounds for Time:
3 Rope Climbs
15 DBL DB Thrusters 50s/35s

OLYMPIC WEIGHTLIFTING

8min EMOM
1 Push Press
1 Split Jerk
@ 80% Push Press 1RM

8min EMOM
1 BTN Split Jerk
all sets @ 80% 1RM Jerk

MetCon

CLASS

For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box