Day of the Deads

Competition Class

Strength

Skills&Drills

GYMNASTICS CONDITIONING

7 Rounds for Time
5 C2B Pull-ups (use band if needed)
1 Rope Climb
5 GHD Sit-ups
10m HS Walk (afap) (sub lateral wall facing walk)

OLYMPIC WEIGHTLIFTING

A. 3x3 Muscle Snatch

B. 12min to work to 1RM Hang Power Snatch
Then 5min EMOM
1 Hang Power Snatch @ 85% best

C. 12min to work to 1RM Hang Power Clean
Then 5min EMOM
1 Hang Power Clean @ 80% of best

MetCon

E2M10M

5, 4, 3, 2, 1 Deadlifts

30-20-10 Reps for time:
Deadlifts 185/125
Pull-ups
Deadlifts 225/155
C2B Pull-ups
Deadlifts 275/185
Bar Muscle Ups

RX+ = 225/155, 275/185, 315/205