Maximum Effort

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A. 3 x 3 Muscle Snatch (work through all 3 sets before moving to tall snatch)
3 x 3 Tall Snatch (work through all 3 sets before moving to sotts)
3 x 3 Sotts Press

B. Snatch Waves
3 @ 65 / 70 / 75
2 @ 70 / 75 / 70 / 75
1 @ 75 / 80 / 85 / 75 / 80 / 80

C. 5 x 1 Snatch Pull + 1 Hang Snatch Pull @ 100% 

GYMNASTICS

A. 3 Rounds
5 Ring Swings
4 Low Ring Transitions
3 Kipping Ring Dips

B. 60% of best UB Muscle Up set + 1
Rest 1min
50% + 1 of best UB Muscle Up set
Rest 1min
40% of best UB Muscle Up set
Rest 1min
30% of best UB Muscle Up set
Rest 1min, Repeat @ 30% until you reach 30+ MU

C. EMOM
1 Strict MU
once you reach 10, or miss a MU, 3 x 3 Strict C2R Pull-ups

MetCon

CLASS

E4M16M
ME UB Strict Pull-ups
ME UB Bench Press 135/95
*score = total pull-ups & total BP

3 Rounds for Time:
16 Deadlits 225/155
16 Burpee Box Jump Overs 24/20

*10min time cap