All the AMRAPs all the time

Competition Class

Strength

Skills&Drills

GYMNASTICS

E5M15M
7/5 Bar Muscle Ups
3 Rope Climbs
8 Pistols
30 Double Unders

10min EMOM
evens: 30sec hollow rocks (or hold)
odds: 30sec superman rocks (or hold)

OLY

A) Jerk from Split from Behind Neck: 40/5, 50/3, 55/3
B) Behind Neck Jerk: 60/3, 70/3, 75/3x6sets
C) Jerk Strength: Press from Split, find 3RM in 5 sets (+/- 1)

LOWER STRENGTH

HATCH W2D2

Back Squat
1x10 @ 60%
3x8 @ 70/75/80
Front Squat
4x5 @ 60/65/70/70

MetCon

6 x 3 min AMRAP

AMRAPs 1,2&3
3 Power Cleans
3 STOH
20 Double Unders

AMRAPS 4,5&6
12 DB Snatch 50/35 (KB 53/35)
9 Burpee Box Jump Overs 24/20
Rest 1min between AMRAPs