DT

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 9 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. 3 Kipping or Butterfly (K/B) C2B Pull-ups
+ 3 K/B Pull-ups + 3 C2B + 3 K/B Pull-ups + 3 C2B
Repeat for 3 total rounds,
rest 2-3 min between rounds
*stay on bar for complex

C. 5 x 3 Weighted Pull-ups

OLYMPIC WEIGHTLIFTING

A. 3 x 3 Snatch Grip Push Press + 3 OHS

B. Snatch
2 @ 70/75/70/75/80/75/80
1 @ 75/80/85/80/80

C. 1min AMRAP Power Snatch @ 75% of 1RM Power Snatch

D. 5x2 Banded Snatch Pulls @ 100%

MetCon

CLASS

10min to find a max in the complex:
1 Deadlift + 1 Hang Power Clean + 1 STOH

DT - 5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 STOH
RX = 155/105
RX+ = 205/135

*13min time cap