From the Mainsite

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
"A) 3 Position Muscle Snatch
+ 10sec OH Squat Hold @ rock bottom "
3 sets
"B) 6 x 3 Position Snatch - stay between
65-80% 1RM -- add 5# to each set from last week"
C) 5 x 3-sec snatch pull to explode @ 100%

GYMNASTICS
E5M15M
12 Pull-ups
9 T2B
6 Bar Muscle Ups

CORE
Accumulate 3min L-sit on rings
**every break 15s DBall Bear Hug 150/100

MetCon

E2M10M

1 Power Clean + 1 Thruster (work to max)
15-12-9 reps for time of:
Power Cleans 135/95
Thrusters 135/95
3 Rounds for Quality
15 Beat Swings
30s Handstand hold (wall facing, perfec hollow)
10 V-Ups