SPICE OF LIFE

Competition Class

Strength

Skills&Drills

GYMASTICS CONDITIONING

5min AMRAP
10 GHD Sit-ups
10m HS Walk

5min AMRAP
7 Burpee Box Jump Overs 24/20
4/3 Muscle Ups

5min AMRAP
8 MB Over the Shoulder 150/100
8 ALT Pistols 35/25

Rest 3-5min between AMRAPs

OLYMPIC WEIGHTLIFTING

A. 4x5 Sotts Press

B. 7 x 1 Hang Snatch (70/75/75/75/80/80/80)

C. 5 x 2 Snatch Pull @ 105%

MetCon

0-10min

Run 800m
Find 1RM Clean & Jerk
10-12min
Rest & Change Weights
12-16min
Run 400m
AMRAP Clean & Jerk 135/95, Rx+=165/115
16-18min
Rest & Change Weights
18-21min
Run 200m
AMRAP Thrusters 95/65
21-22min
Rest
22-23min
AMRAP Burpees over the bar

Score = 1RM Clean & Jerk + reps in AMRAPs