Depth Jumps, Box Squats & AMRAPs!

Competition Class

Strength

Strength, Skills & Drills

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Position Muscle Snatch + 3 OHS

B) Snatch from blocks just below knee:
65/3, 75/3, 80/3x3

C) Snatch Pull from deficit (stand on 15# plates): 95/1x5

GYMNASTICS

3 Rounds
3 Ring Swings + 3 Swings with pull to hips
3 Banded MU Transitions
3 Kipping Ring Dips

On a 10min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
*add 1 kipping rep after each rest
*if you miss a kipping MU, start back @ 1+1
*if you miss a strict MU, get a spotter
or just do the kipping portion (must get 4 strict min)

MetCon

E2M14M

E2M14M
1 Box Squat + 1 Depth Box Jump


5min AMRAP
5 Strict HSPU
5 Strict Pull-ups
5 Front Squats 135/95 (from the floor)

Rest 3min

5min AMRAP
5 Pull-ups
10 Push-ups
15 Squats