Back Rack Jack

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds of the complex
3 Power Cleans & 3 Push Press

B. Gwenifer
9 - 7 - 5 reps for load
TnG Squat Cleans
Rest as needed between loads
*aim for heaviest load you can do for each rep range

GYMNASTICS

4 x 5min rounds

7/5 Bar Muscle Ups
12 HSPU
12 T2B
AMRAP Freestanding HS with remaining time

Rest 1min between rounds

MetCon

CLASS

E4M20M
5 Back Squats @ 80% of 1RM
*on the last round, complete as many unbroken reps as possible
5 DBL DB Strict Press
10 Ring Rows

For Time:
50 Alt DB Hang Clean & Jerk
100 Walking Lunges
50 Alt DB Hang Clean & JerkLoad = 50/35"