Another Complex Complex

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting Power Snatch (2s @ knee) +
5s pause OHS

B. 4 x 3 Power Snatch
back off 20-30#
5 x 2 Power Snatch
back off 20-30#
6 x 1 Power Snatch
(work to tech max for the day over 4 reps,
last 2 @ 80% of best)

GYMASTICS SKILL

5 x The Butterfly COMPLEX
"5 Beat Swing to hollow pause (1ft on box)
4 SLOW-MO C2B (1ft on box)
3 'jumping' butterfly C2B (1ft on box)""

5 x 5-7 C2B Pull-ups
(as high as possible if you can't quite get there)"

GYMNASTICS STRENGTH

10min EMOM
odds: 45s Handstand hold (perfect hollow on wall)
evens: 5 C2R Rows (horizontal & weighted if poss)

MetCon

CLASS

E2.5M10M
1 Power Clean + 1 Hang Power Clean
+ 1 Front Squat + 1 Jerk

For Time:
100 Double Unders
15 Squat Cleans 135/95
75 Double Unders
15 Front Squats 135/95
50 Double Unders
15 Power Cleans 135/95

Rx+ = 185/125

*12min time cap