Down First, Then Back Up

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) Snatch Balance 3x3

B) 5x4 Front Squat (@ 80%~)

C) Press from split: 3x3

D) Snatch Pull + Hang Snatch Pull
105/1+1x5

GYMNASTICS

5 Sets
3 Strict T2B + 20 Sec Hanging L Sit
Rest 30s
12 Hip Extension on GHD

MetCon

10min EMOM

1 Power Snatch + 1 Hang Snatch

For time:
50 Burpees
40 KBS 53/35
30 Thrusters 95/65
20 C2B Pull-ups
30 Thrusters 95/65
40 KBS 53/35
50 Burpees