Here's Friday!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 4x4 Sotts Press
B) 1 Power Snatch
work to technical max over 8 sets
then 3x1 @ 80% of tech max
C) 1 Hang Power Clean + 1 Push Jerk
work to tech max over 8 sets
then 3x1 @ 80% of tech max

GYMNASTICS

STRICT C2B Pull-ups
"5 Sets of 70%+1 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
50%+1 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
"10m Walrus Crawl (place feet on 5lbs plate,
 plank walk across floor) "
20 Side Plank floor taps (tap hip to floor) ea
30s superman swimmers

MetCon

12min AMRAP

3, 6, 9, 12, 15 . . .
Alt DB Snatch 50/35 (dbl reps - ie. first round is 6 DB snatches alternating)
Wall Balls 20/14

E3M9M for Quality
10m Walrus Crawl (place feet on 5lbs plate,
plank walk across floor)
20 Side Plank floor taps (tap hip to floor) ea
30s superman swimmers