90/90

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) Snatch Balance 3x3

B) 5x4 Back Squat (heavy & perfect)

C) Press from split: 3x3

D) Snatch Pull w/ 2sec pause at knee 100/1x6

GYMNASTICS

For time:
10 Rope Climbs

UPPER STRENGTHE

90s x 7
2 Bench Press @ 60% + bandsE90s x 7
3 Pendlay Rows (Heavy but perfect)

CONDITIONING

For time:
Run 1km
Row 1km
Run 1km

MetCon

10min EMOM

evens: 5 Strict Press (from the floor)
odds: 1 Legless Rope Climb or 5 Strict Chin-ups

5 Rounds
90sec work, 90sec rest
50 Double Unders
Max Power Cleans Rx = 155/105, 135/95, 115/75, 95/65, 75/44
Rx+ = 225/145, 205/135, 185/125, 165/115, 155/105
Score = Reps