BRING A FRIEND DAY

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
"3 x 1 Muscle Snatch
+ 1 Snatch Balance +
1 Overhead Squat "
"E2M10M
2 Power Snatch (not tng)"
"3x3 Power Clean w/pause
@ knee + Pause Jerk"
"E2M10M
2 Power Cleans (not tng) "

GYMNASTICS

4 Giant Sets
"2, 4, 6, 4, 2
C2B Pull-ups"
"*come off the bar for
1-2 seconds between
2, 4, 6..."
"Rest as needed b/w
Giant Sets"

CORE
"Accumulate 3min of:
Slam ball bear hug 150/100"
*every break 5 strict T2B
"Accumulate 2min of:
DBL KB Front Rack
Hold 53s/35s"
"*every break 2 hanging
'around-the-world' "

MetCon

10min EMOM

odds: 6 DB Step ups 24/20
evens: 3 Strict Pull-ups

12min AMRAP
1000m Row
50 Partner Wall Balls 20/14
25 Synchro Burpees