Going Unbroken

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting Power Snatch (2s @ knee) +
5s pause OHS

B. 4 x 3 Power Snatch
back off 20-30#
5 x 2 Power Snatch
back off 20-30#
6 x 1 Power Snatch
(work to tech max for the day over 4 reps,
last 2 @ 80% of best)

GYMNASTICS

5 x 5 Kipping HSPU
Work to deficit if possible
Between each set, 1 Double Rope Climb
(climb up, touch beam, lower down to almost
floor & go back up w/o touching ground)

MetCon

CLASS

 

E3M9M
3 Unbroken Hang Squat Cleans +
3 Push Jerks

5 x 2min AMRAP
3 Squat Clean & Jerk 115/75
6 T2B
9 Pull-ups

Rest 1min bw rounds

Rx+ = 155/105 Cluster