Nicole

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

5 Rounds
12 Alt DB Snatches 70/50
9 T2B
6 C2B Pull-ups
3 Bar Muscle Ups
*Rest 1:1

E2M10M
4 Bench Press (heavier than last week)
4 Bent Over Rows (heavier than last week)

OLYMPIC WEIGHTLIFTING

E90s x 10
1 Hang Snatch (stay between 75-85%)

5min EMOM
1 Snatch High Pull @ 100%

MetCon

CLASS

E2M10M
2 Deadlifts

“Nicole”
20min AMRAP
Run 400 meters
Max rep Pull-ups

Score = total pull-ups completed