Chief-like

Competition Class

Strength

Skills&Drills

GYMNASTICS CONDITIONING

5min AMRAP
6 Box Step Overs 24/20 70s/50s
2x20ft Walking Lunge 70s/50s (1 DB OH, 1 DB FR, switch)
*do better than last week. No less, just more.

5min AMRAP
1 Burpee Bar Muscle Up, 1 Burpee BMU + 1 BMU, 1 BBMU + 2 BMU
*add 1 bar muscle up each set. If miss, go back to 1 bbmu

5min AMRAP
6 MB Over the Shoulder 150/100 (AFAP)
8 Alt Pistols
2 Rope Climbs (1st legless)

OLYMPIC WEIGHTLIFTING

A. 5x3 1 Snatch Grip Push Press + OHS

B. 7x1 3 Position Snatch (top down)
60/65/70/75/80/70/75

C. 5x1 Snatch Pulls @ 93% + bands
*set up bar w/ 93% snatch max, add bands under DBs/pegs

 

MetCon

CLASS

E2M10M

3 Push Press + 2 Jerks
3 Strict Pull-ups

Chief Like
5 x 3min Rounds
3 Power Cleans 155/105
6 Burpees
9 T2B
*rest 1min bw rounds