Nancy

Competition Class

Strength

SKILLS&DRILLS

GYMASTICS CONDITIONING

5min AMRAP
30-20-10
m HS Walk
GHD Sit-ups

5min AMRAP
2 - 4 - 6 - 8 - 10... Burpee Box Jump Overs 30/24
1 - 2 - 3 - 4 - 5 .... Muscle Ups

5min AMRAP
6 MB Over the Shoulder 150/100 (AFAP)
10 ALT Pistols 35/25

Rest 3-5min between AMRAPs

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Power Clean
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

 

MetCon

CLASS

15min to work to 1RM
Overhead Squat or Snatch Balance

Nancy
5 Rounds for Time:
Run 400m
15 Overhead Squats 95/65