Sprintervals

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) Sotts Press 4 x 4

B) Snatch High Pull + Snatch + OHS
50/2, 60/2, 70/1, 75/1, 80/1, 85/1

C) Snatch Pull + Hang Snatch Pull
100/1+1 x 5

GYMNASTICS

3 attempts to find max UB strict MU
rest as needed between attempts
3 attempts to find max UB kipping MU
rest as needed between attempts

 

 

MetCon

4 Rounds for total time:

400 Meter Run
10 Overhead Squats 155/105
10 Burpee Box Jump Overs 24/20
10 Thrusters 155/105
Rest precisely 3 minutes between rounds

35min time cap