Dunn

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) Snatch Balance 3x3

B) 5x4 Back Squat (heavy & perfect)

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 Back Extension on GHD

MetCon

12min:

Muscle Up Progressions

Dunn

Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5m, 10m, 15m
6 burpee box jump-overs 20/15

On the burpees, jump over the box without touching it.