Skills Drills & An All-Out Test

Competition Class

Strength

3 Rounds -

3 Rounds
L1: 3 C2B 5sec negatives (kip/jump up, 5 sec descent)
L2: 3-5 Strict C2B + 5-8 kipping
L3: 5 Strict C2B + 8 kipping/butterfly (stay on bar b/w strict & kip)

10 Rounds for time:
5 HSPU
4 Box Jumps 30/24
3 Bar MU (Rx+) or C2B Pull-ups (Rx)
2 TGU Rx = 53/35, Rx+ = 72/53 (1L,1R)
1 Deadlift Rx = 275/185, Rx+ = 315/225

SKILLS & ADDITIONAL DRILLS

10min EMOM
1 Jerk (from rack)

3min EMOM
10sec Front Rack Hold
(120% of best jerk)

For time:
(all out, no pacing)
100 Double Unders
20 Burpee Box Jump Overs 24/20
100 Double Unders