3 in 1
Strength
Skills&Drills
OLYMPIC WEIGHTLIFTING
A) 3 Muscle Snatch + 10 sec OHS hold
3 x 3 + 1
B) Snatch Pull to Knee + Snatch:
60/3, 70/3, 75/3, 80/2, 84/2x2sets, 88/2x2sets
C) Snatch Pull
105/1x6
GYMNASTICS
3 rounds:
15s Skin the Cat
1 Strict Dip + 15s Bottom of the Dip Hold
5min EMOM
25% of Strict MU from last week
*if 0 from last week set up low rings and band under scaps
Death by kipping MU
min1: 1 MU
min2: 2 MU
min3: 3 MU
add 1 rep each min
if you miss, start back at 1
GOALS: Beg, 15 MU. Int, 30 MU. Adv, 55 MU
MetCon
6min AMRAP
3, 6, 9, 12, 15, 18 . . .
Clean & Jerk 135/95
Box Jumps 24/20
Rest 2min
6min to find 1RM
Hang Clean
Rest 2min
6min AMRAP
3, 6, 9, 12, 15, 18 . . .
Thrusters 95/65 (RX+ = 2x50/35 DBs)
KBS 72/53
