PCs & WBs

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

10min to work to heavy single Snatch
10min to work to heavy single Jerk (from the rack)
10min to work to 3RM FS

GYMNASTICS TEST

For Time: 60 C2B Pull-ups
*5min Time Cap

MetCon

CLASS

E3M12M
3 TnG Power Cleans + 3 Push Press

For Time:

21 Power Cleans 135/95
50 Wall Balls 20/14
15 Power Cleans 135/95
40 Wall Balls 20/14
9 Power Cleans 135/95
30 Wall Balls 20/14

*14min time cap