4s & 8s = GAINZ

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4x4 Sotts Press
B) 1 Hang Power Snatch
work to technical max over 8 sets
then 3 @ 80% of tech max
C) 1 Power Clean + 1 Push Jerk
work to tech max over 8 sets
then 3 @ 80% of tech max

GYMNASTICS

STRICT C2B Pull-ups
"5 Sets of 70% of Strict C2B Best
- rest 90s-2min b/w efforts"
"*If 0, use spotter for 5x3 strict
or go to low bar"

Kipping/Butterfly C2B
"5x50%+2 of best set w/
1min rest between sets"
"*if 0, or still working on pull-ups,
do 7 sets of 5 perfect kip/btrfly pull-ups"

CORE

3 Rounds for Quality
10 Single Leg RDL ea (KB or DB)
12m Walrus walk
30s Overhead barbell hold (weight hanging on bands from ends of bar)

MetCon

E4M20M

4 Front Squats immediately into
8 Back Squats
*all sets @ 75% 1RM FS

21 - 15 - 9 reps for time:
KB Snatch 53/35 (ea arm)
Push-ups