Karabel

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 1 - 3s Clean Pull + 1 Hang Clean + 1 2s Pause FS + 1 Jerk
*build to 55% over 5 sets

B. 1 Clean + 1 Clean & Jerk
55%, 60%, 55%, 60%, , 65%, 70%, 75%, 65%, 70%, 75%"

C. 5min EMOM
1 Clean Pull @ 100%

GYMNASTICS SKILL

5 x The Butterfly COMPLEX
5 Beat Swing to hollow pause (1ft on box)
4 SLOW-MO C2B (1ft on box)
3 'jumping' butterfly C2B (1ft on box)4 Giant Sets
2.3.4.3.2 C2B Pull-ups
*rest as little as needed in giant set,
rest as needed after giant set

GYMNASTICS STRENGTH

10min EMOM
odds: 5 Strict Press (BB or DBs)
evens: 5 C2R Rows (horizontal & weighted if poss)

MetCon

CLASS

10min to:
Work to a max in the complex:
1 Snatch + 2 Hang Snatch

Karabel
10 Rounds for Time:
15 Wall Balls 20/14
3 Power Snatch 135/95

*18min time cap