OLY DAY

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
5 DBall Bear Hug Squats 150/100
12 Pike Sit Leg lifts (AHAP)

4 Rounds, each for time:
15 T2B
9 DBall over the Shoulder 150/100
9 Burpee Box Jump Overs 30/24
Rest to 7/10 recovered

4 Rounds for Quality
4 goblet step ups (butt on heel to start)
6 Strict Dips (Ring or Matador, weighted)
8 Ring Rows w/ 2s hold

CONDITIONING

Bike 24min (nasal breathing only)

MetCon

Class

E90 x 14
1 Clean & Jerk

For Time:
Run 1600m
10 Clean & Jerk 135/95
10 Clean & Jerk 185/125
10 Clean & Jerk 225/145

*20min time cap