HAPPY BIRTHDAY COACH CHRISTI !!

Competition Class

Strength

SKILLS & DRILLS

OLYMPIC WEIGHTLIFTING

7x1 Snatch Complex (1 Snatch + 1 Hang Snatch + 1 OHS)
*rest as needed bw sets

GYMNASTICS

5 sets of 14/12 Cal Row @ 1400/1000 cals immediately into 5-10 kipping HSPU
*rest as needed bw sets

MetCon

CLASS

10min EMOM

odds: 3 TnG Power Clean & Jerks
evens: 5 Med Ball Clean Wall Balls

 

For Time:

25 Power Cleans 135/95

50 Wall Balls 20/14

150 Double Unders

50 Wall Balls 20/14

25 Power Cleans 135/95

 

16min Time Cap