EMOM & ANNIE

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 3 x 3 Muscle Clean
+ 3 FS (w/ hook grip) 
+ 3 Press From Split
"B) Clean & Jerk -- Doubles
@ 60/65/70/75/80"
C) 3 x 3 Pendlay Row (heavy)

GYMNASTICS
3 Rounds
20 C2B Pull-ups
20 T2B
20 Burpees to 12" target

CORE
3 Rounds for Quality
20 V-sit alternating MB taps
12 Banded Good Mornings
2x5m 1 leg Walrus Walk

MetCon

EMOM

1 Deadlift 225/155
5 HSPU
*+1 deadlift every minute

Annie
50-40-30-20-10 Reps for Time:
Double Unders
Sit-ups

*11min time cap