3 (0), 2 (0), 1(0) GO!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) Sotts Press 4.4

B) Snatch
65/3, 70/3, 75/2, 80/2, 70/3, 75/2, 80/2, 85/2

C) Power Clean + FS + Jerk

D) Clean & Jerk
65/2, 70/2, 75/2, 80/2, 70/2, 75/2, 80/2, 85/2

GYMNASTICS

10min AMRAP
1 RC
5 Strict HSPU
2 RC
5 S HSPU + 5 HSPU
3 RC
5 S HSPU + 10 Kipping HSPU
4 RC
5 S HSPU + 15 Kipping HSPU
5 RC

UPPER STRENGTH

E90s x 7
2 Bench Press @ 60% + bandsE90s x 7
3 Pendlay Rows (Heavy but perfect)

CONDITIONING

For time:
Run 3km 

 

MetCon

E2M10M

3 Back Squats (@ 80%+ 1RM)
*pick a weight and stay withing 10# over the 5 sets

3 Rounds for time:
30 Squats
20 Pull-ups
10 Clean & Jerk 135/95