Deads

Competition Class

Strength

GYMNASTICS

E3M15M
1 Rope Climb
30 ft HS Walk (sub 20 shoulder taps on wall)
12 T2B

OLYMPIC WEIGHTLIFTING

A) 3 Position Power Clean + 10sec Front Squat Hold w/ hook grip

B) 6 x 3 Position Power Clean + 1 jerk @ each pos - stay between 60-80% 1RM 

C) 5 x 3-sec clean pull to explode @ 100%

MetCon

CLASS

10min to work to:
1RM Deadlift

4min AMRAP
1, 2, 3, 4, 5 . . . .
Deadlift 225/155
Burpee Box Jump 24/20

Rest 2min

4min AMRAP
2, 4, 6, 8, 10 . . . .
Deadlift 185/125
Burpee Over the Bar

Rest 2min

4min AMRAP
3, 6, 9, 12, 15 . . .
Deadlift 135/95
Burpee