Holiday? More like HeroDay

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 3x 3 Muscle Cleans + 10sec FS Hold
B) Clean Pull High Pull + Clean + Jerk
60/2, 65/2, 70/1x2sets, 75/1, 80/1
C) Clean Pull 2 sec pause @
2" off floor, knee & power pos
100/1x5

GYMNASTICS

3 rounds:
15s Skin the Cat
1 Strict Dip + 15s Bottom of the Dip Hold

5min EMOM
25% of Strict MU from last week
*if 0 from last week set up low rings and band under scaps

Death by kipping MU
min1: 1 MU
min2: 2 MU
min3: 3 MU
add 1 rep each min
if you miss, start back at 1
GOALS: Beg, 15 MU. Int, 30 MU. Adv, 55 MU

MetCon

Daniel

For Time:
50 Pull-ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull-ups