Open feels . . .

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
"A) 3 sets of 3 Position Muscle Clean +
10sec Front Squat Hold w/
hook grip @ rock bottom"
"B) 6 x 3 Position Power Clean +
1 jerk @ each pos - stay between 60-80% 1RM
-- add 5 lbs to each set from last week"
C) 5 x 3-sec clean pull to explode @ 105%

GYMNASTICS
E5M15M (try to go unbroken)
6 Bar Muscle Ups
9 T2B
12 Pull-ups

CORE
3 Rounds for Quality
12ea Lateral MB Toss (to wall or partner) L/R
12 Banded Good Mornings
6 Strict T2B

MetCon

12min AMRAP

3, 6, 9, 12, 15 . . .
Burpee Box Jump Overs 24/20
Deadlifts 245/165

E2M10M
5 Strict Press
8 Ring Rows