Just.Keep.Moving

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A. 10min to heavy single snatch
B. Snatch Ladder Down - For Time:
4 @ 80%
6 @ 70%
8 @ 60%
10 @ 50%
*start each percentage with as many TnG reps as possible. Quick singles from there.

GYMNASTICS

A. 3x Complex (3 Ring Swings + 2 Ring P
ull-ups + 1 RMU (no dip) + 1 RMU"

B. 3 Rounds (each UB if possible)
1 MU + 1 MU + 1 Ring Dip + 1 MU + 2 Ring Dips + 1 MU + 3 Ring Dips

C. 3 Rounds
RD1: ME UB RMU (no dip - swing & transition only)
RD2&3: 75% of ME UB from RD1

MetCon

CLASS

For Time:
50 Thrusters 95/65
50 Burpees over the bar
50 Double Unders
1 Rope Climb
50 Wall Balls 20/14
50 Pull-ups
50 Double Unders
1 Rope Climb
50 Power Cleans 95/65
50 T2B
50 Double Unders
1 Rope Climb
50 OHS 95/65
50 KBS 53/35
50 Double Unders
1 Rope Climb

*RX+ = Shorty Rope

35min Time Cap