DEAD PUSH

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x 5 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. Tabata C2B Pull-ups
8 Rounds: 20sec work, 10sec rest
(sub kipping c2b or chin over bar pull-ups if needed)

C. 5 x 3 Strict Tempo Pull-ups (2/2/2/2)

OLYMPIC WEIGHTLIFTING

A. 4x3 Tall Clean & Pause Jerk

B. 9 x 1 Hang Clean (from below knee) + 1 Jerk
(70/75/75/80/80/85/85/90/90)

C. 5 x 1 Clean Pulls @ 100%

 

MetCon

CLASS

E2M10M

1 Deadlift
ME UB Push-ups
(go to 50% ME UB after set 1)
(use scale that allows you to get 10+ push ups)

For Time:
50 Box Jump Overs 24/20 (box facing)
400m Run
40 KBS 53/35
400m Run
30 Power Snatch 95/65