All The Fitness in 1 Workout

Competition Class

Strength

OLY Meet

In the spirit of the Olympics, I'd like you to warmup to your 'opener' and then have a little 3 lift lift-off with your teammates. Use 1 bar for the men & 1 for the women, start with lowest and finish with highest. If you lift twice in a row, you will have 90s after your lift to rest.

12min to warmup to your opener, then:
3 x 1 Snatch

12min to warmup to your opener, then: 3 x 1 Clean & Jerk

MetCon

15min EMOM

15min EMOM
min1: 1 Legless Rope Climb
min2: 50ft HS Walk
min3: 8 Alt DB Snatch (HAP)

30min AMRAP
10x10m Shuttle Sprint
7/5 Muscle Ups
Rest 1min walking
21 Thrusters 95/65
21 Bar Facing Burpees
Rest 1min walking
15 Clean & Jerk 135/95
15 T2B
Rest 1min walking
9 Snatch 135/95
9 Strict HSPU
Rest 1min walking
Run 400m
100 Double Unders
Rest 1min walking