Clean First, then Jump

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS CONDITIONING

A. 4 x 4min Rounds w/ 1min Rest
12 GHD Sit-ups
10 Burpee Box Jump Overs 24/20
10 DBL DB GTOH 50s/35s
RD1&3: AMRAP Bar Muscle Ups
RD2&4: AMRAP Ring Muscle Ups

B. 3 Rounds for Quality
1 Strict Muscle Up
5 Strict Ring Dips
1 Slow Negative MU
5 C2R Pull-ups

OLYMPIC WEIGHTLIFTINGE

A. 90s until 3 misses or PR
1 Hang Clean & Jerk
*start around 40% of current PR, build

B. 3x1 @ 80% of today's best

C. 5x3 sec Clean Pull to explode @ 100%

MetCon

CLASS

E2M12M
1 Power Clean +
1 1-step Box Jump (AHAP)

AMRAP
3 Power Cleans 155/105
5 Pull-ups
10 Push-ups
15 Air Squats

1min AMRAP, 1min Rest
2min AMRAP, 1min Rest
3min AMRAP, 1min Rest
4min AMRAP, 1min Rest
5min AMRAP

*pick up where you left off

*score = total rounds & reps