30min to Win It

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) Work to Heavy Snatch Single (max 3 misses)
B) Work to Heavy Clean & Jerk Single (max 3 misses)

GYMNASTICS
3 Rounds For Time:
10 GHD Sit-ups
60ft HS Walk
10 OHS 155/105

MetCon

CLASS

On a 30min clock: 
0-10min: work to 3RM Thruster (from rack) 
10:00-30:00: 
10 Rounds for Time:
9 Thrusters 95/65
35 Double Unders 
with remaining time: 
work to 1RM Thruster (from rack) 
Score = 3RM, Time, 1RM