Barbara

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) Sotts Press 4.4
B) Snatch
60/3, 65/3, 70/3, 75/2, 80/2, 70/3, 75/2, 80/2
C) Power Clean + FS + Jerk
D) Clean & Jerk
60/2, 65/2, 70/2, 75/2, 80/2, 70/2, 75/2, 80/2

GYMNASTICS
10min AMRAP
1 RC
5 Strict HSPU
2 RC
5 S HSPU + 5 HSPU
3 RC
5 S HSPU + 10 Kipping HSPU
4 RC
5 S HSPU + 15 Kipping HSPU
5 RC
.....

UPPER STRENGTH

E90s x 7
2 Bench Press @ 60% + bands
E90s x 7
3 Pendlay Rows (Heavy but perfect)

CONDITIONING

E2M20M
Row 250m

MetCon

Five Rounds for total time:

Barbara

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3min between rounds