Monday aka Barbellday

Competition Class

Strength

Skills & Drills

2 Rounds
Row 20/15 Calories
5 Ring Swings, 4 Low Ring Transitions, 3 Ring Dips
5 Muscle Snatch + 5 OHS + 5s pause on last rep (empty bar)3 x 1.1.1 Snatch (quick singles)
perform 30% + 1 best UB RMU set after each snatch set
3 x 1.1 Snatch
perform 30% + 1 best UB RMU set after each snatch set
3 x 1 Snatch (work to heavy single for the day)
perform 30% + 1 best UB RMU set after each snatch set
*each snatch set slightly heavier than last week5 x 1 Snatch Grip Deadlift
*work to heavy single for the day

MetCon

Class

10min to work to max in the complex:
1 Squat Clean + 1 Thruster + 1 Front Squat + 1 Push Press + 1 Jerk

9min EMOM
min1: AMRAP Front Squats 135/95
min2: AMRAP Push Press 135/95
min3: Rest 1min
min4: AMRAP Squat Cleans 135/95
min5: AMRAP Push Jerk 135/95
min6: Rest 1min
min7: AMRAP Thrusters 135/95
min8: Rest 1min
min9: AMRAP Squat Clean & Jerk 135/95

*score = total reps