Feel Good Friday

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

For time:
10 Snatches 135/85
8 Snatches 145/95 
6 Snatches 165/115 
4 Snatches 185/125 
2 Snatches 205/135
@ 10min - EMOM 1 Snatch -
add 10# each min

GYMNASTICS

STRICT C2B Pull-ups
5 Sets of 70% of Strict C2B Best
- rest 90s-2min b/w efforts
*If 0, use spotter for 5x3 strict
or go to low bar

Kipping/Butterfly C2B
5x50%+5 of best set w/
1min rest between sets
*if 0, or still working on pull-ups,
do 7 sets of 5 perfect kip/btrfly pull-ups

CORE

3 Rounds for Quality
10 Single Leg RDL ea (KB or DB)
10 Barbell Roll outs (from knees -
stay hollow)
30s L-sit (paralettes or rings) 

MetCon

E2M10M

3 Overhead Squats (from rack)

5 Rounds for Time:
10 Overhead Lunges 95/65
10 T2B
10 Burpees over the bar