Oly, Gym, Cond, Strength, Cond. Everything.

Competition Class

Strength

Strength, Skills & Drills

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Position Muscle Snatch + 10sec OHS hold

B) Snatch from blocks just below knee:
65/3, 75/3, 80/2x2, 85/2x2

C) Snatch Pull from deficit (stand on 15# plates): 95/2x4

GYMNASTICS

3 Rounds
5 Beat Swings
4 Beat Swings w/ tap
3 Pull-ups
2 C2B Pull-up

On a 7min clock:
1 Strict C2B + 1 Kipping C2B
1 Strict C2B + 2 Kipping C2B
1 Strict C2B + 3 Kipping C2B
*add 1 kipping rep after each rest
*if you miss a kipping C2B, start back @ 1+1
*if you miss a strict C2B, get a spotter or go to a band
*stop if you reach 15 kipping

MetCon

Class

0-7min -- AMRAP
50 Double Unders
7 Front Squats 135/95

Rest 3min

10-18min - Find:
3 RM Push Press

Rest 2min

20-27min - AMRAP
7 Power Snatches 95/65
7 Push Ups

Score = Reps (AMRAP1), Load, Reps (AMRAP2)