Bring A Friend Day

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
10 Snatches 115/75 by 1:00
8 Snatches 135/95 by 3:00
6 Snatches 155/105 by 5:00
4 Snatches 185/125 by 7:00
2 Snatches 205/135 by 9:00
*you can only move on if you make
it under the time
*power or full
@ 10min EMOM 1 snatch + 10# each time
* scale loads to 75/55, 95/65, 115/75,
135/95, 155/105 then ladder up @ 10min

GYMNASTICS
STRICT C2B Pull-ups
5 Sets of 70% of Strict C2B Best
- rest 90s-2min b/w efforts
*If 0, use spotter for 5x3 strict
or go to low bar
Kipping/Butterfly C2B
5x50%+3 of best set w/
1min rest between sets
*if 0, or still working on pull-ups,
do 7 sets of 5 perfect kip/btrfly pull-ups

CORE
3 Rounds for Quality
10 Single Leg RDL ea (KB or DB)
10 Barbell Roll outs (from knees -
stay hollow)
30s Hanging L-sit

MetCon

E2M10M

2 Push Press from the rack
20m Sled Sprint

In Teams of 2:
50 - 40 - 30 - 20 - 10
Goblet Squats 53/35
Box Jumps 24/20
Burpees
*1 person works, 1 person rests
*divide reps as needed