Squat. Jump. Win.

Competition Class

Strength

OLY, Skills & Drills

OLYMPIC WEIGHTLIFTING

A) Jerk Balance 3x3

B) Jerk:
70/2, 75/2, 80/2, 85,2, 90/1x2

C) Jerk Dip & Drive w/ 2 sec pause in dip
80/2, 95/1, 100/1x3

GYMNASTICS

3 Rounds
3 Beat Swings
3 Knees to chest (practice perfect hollow)
2 T2B

On a 6min clock:
1 Strict T2B + 1 Kipping T2B
1 Strict T2B + 2 Kipping T2B
1 Strict T2B + 3 Kipping T2B
*add 1 kipping rep after each rest
*if you miss a kipping T2B, start back @ 1+1
*if you miss a strict T2B, go T2 Air
*stop if you reach 15 kipping

HS Walk Flight Simulator
5ft UB, 10ft UB, 15ft UB . . . 50ft and back down
*10min time cap

MetCon

Class

E2M14M
2 Box Squats @ 60% + bands, immediately into
3 Squat Jumps (As High As Possible)

4 Rounds for Time:
12 T2B
12 STOH 135/95
12 Box Jumps 24/20