Grace

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

Snatch Waves
3 @ 60 / 65 / 70
3 @ 62 / 68 / 72
2 @ 65 / 70 / 75
1 @ 68 / 72 / 78

GYMNASTICS

A. 3 Rounds
5 Ring Swings
4 Low Ring Transitions
3 Kipping Ring Dips

B. 60% of best UB Muscle Up set
Rest 1min
50% of best UB Muscle Up set
Rest 1min
40% of best UB Muscle Up set
Rest 1min
30% of best UB Muscle Up set
Rest 1min, Repeat @ 30% until you reach 30+ MU

C. EMOM
1 Strict MU
once you reach 10, or miss a MU, 3 x 3 Strict C2R Pull-ups

MetCon

CLASS

15min to work to max in the complex:
1 Power Clean & Jerk + 1 Hang Clean & Jerk

For Time:
30 Clean & Jerk 135/95

*8min time cap