Ryhmes with Dispatch

Competition Class

Strength

Skills&Drills

GYMNASTICS

5min AMRAP
6 Box Step Overs 24/20 70s/50s
2x20ft Walking Lunge 70s/50s (1 DB OH, 1 DB FR, switch)
*do better than last week. No less, just more.

5min AMRAP
3 Rope Climbs (stay on rope)
10m HS Walk

5min AMRAP
50 Double Unders
15 GHD Sit-ups
14 ALT DB Snatch 70/53

*Rest 5min between AMRAPs

OLYMPIC WEIGHTLIFTING

10min EMOM
1 High Hang Snatch
*building

10min EMOM
1 Jerk (from rack)
*building

 

 

MetCon

CLASS

HATCH W11D1
Back Squat 
4x5 @ 60/65/70/70
Front Squat 
4x5 @ 60/70/75/80

"Big Bang"
For Time: 
50 Power Cleans 225/155
*8min time cap