GOING OVERHEAD

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A. 10min to heavy single snatch
B. Snatch Ladder Down - For Time:
4 @ 80%
6 @ 70%
8 @ 60%
10 @ 50%

GYMNASTICS

3x Complex (3 Ring Swings + 2 Ring P
ull-ups + 1 RMU (no dip) + 1 RMU"

3 Rounds (each UB if possible)
1 MU + 1 MU + 1 Ring Dip + 1 MU + 2 Ring Dips + 1 MU + 3 Ring Dips

3 Rounds
RD1: ME UB RMU (no dip - swing & transition only)
RD2&3: 75% of ME UB from RD1

MetCon

CLASS

12min to work to
5RM Overhead Squat

5 Rounds for Time:
15 Thrusters 95/65
50 Double Unders

*12min time cap