Just Keep Going

Competition Class

Strength

Skills&Drills

GYMNASTICS

E3M15M
12 Wall Balls 30/20
1 Shorty Rope Climb
6 DBall Over the Box 30/24, 150/100

OLYMPIC WEIGHTLIFTING

A. 3 Position Clean + Jerk @ each position
hip down, @ 30-40% 1RM

B. Clean & Jerk
3@60%, 3@65%, 2@70/75, 1@80/85/90, 2@75/75

C. Clean Pulls 5x1 @ 110%

MetCon

CLASS

30min AMRAP

30 KBS 53/35
30 Box Jumps 24/20
30 Thrusters 75/55 or 35/20 DBs
30 Pull-ups
30 Sit-ups
"*3 rope climbs each round,
do not have to be consecutive "