KATE 99 Hill - MOTM

Competition Class

Strength

Skills&Drills

GYMNASTICS TESTING

MU Test
ME UB Strict Muscle Ups
Rest as needed
ME UB Kipping Muscle Ups

then 6x 50% of best Strict Set
Rest 2min between

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Power Clean (w/ 2 sec pause at hang) + FS + Jerk

B. 5x1 High Hang Clean
4x1 Hang Clean
3x1 Clean
7x1 Jerk w/ 2sec pause in dip

 

16min time cap

MetCon

CLASS

E2M8M
1-leg Romanian Deadlifts (5L/5R)

For Time:
30 Alt DB Hang Clean & Jerk 50/35
40 Sit-ups
50 Wall Balls 20/14
100 Double Unders
50 KBS 53/35
40 Plate Ground to Overhead 45/35
30 Box Jump Overs 24/20