CONGRATS COACH FERN & AMY K!!

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. 7 sets to work to max deficit strict HSPU

4 x ME-1 @ 33% deficit from max

B. For Time: 10 - 1  

HSPU

T2B

C. 3x1min UB lateral wall-facing wall walks

Rest 90sec

OLYMPIC WEIGHTLIFTING

A. 4x3 Tall Jerk to Split
B. 7 x 1 Hang Clean + 1 Jerk
(70/75/75/75/80/80/80)
C. 5 x 1 Clean Pulls @ 100%

MetCon

CLASS

8min AMRAP
8 Strict Pull-ups
8 Strict Press 95/65

12min AMRAP
50 Double Unders
15 Wall Balls 20/14
9 Power Snatch 95/65