3 HPS x 6 BBJ = X DUs

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) Sotts Press: 3 sets of 3 as warmup
B) Hang Snatch + Snatch: 70/2+2, 75/2+2, 80/1+2, 85/1+2
C) Tall Clean: 3 sets of 3 as warmup
D) Hang Clean + Clean + Jerk: 70/3, 75/3, 80/2, 85/2

GYMNASTICS

3 Rounds not for time:
2 Strict MU (use band or spotter)
3 Tempo Ring Dips (2/2/2/2)
1 Front Roll
1 SLOW negative MU
1 Skin-the-cat
1-5sec front lever tuck hold
3 L-sit pull-ups

3min AMRAP
Bar Muscle Ups (start with max effort UB set)
*use band if needed

LOWER STRENGTH

E2M10M
6 alt Front Rack Step-ups (barbell, heavy but perfect)

E2M10M
8 Thrusters (start heavy, build)

MetCon

10min EMOM

odds: 3, 3, 2, 1, 1 Hang Power Snatch
evens: 3, 3, 2, 1, 1 Strict Ring Dip

4x3min Rounds followed by 1min rest
3 Hang Power Snatch 115/75
6 Burpee Box Jumps 24/20
18 Double Unders