STEAD

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING"

E2M8M
3 TnG Power Snatch"
@ min 10
"AMRAP UB Power Snatch
@ 80% of todays 3RM"

E3M9M
3 TnG Power Clean & Jerk
@ min 12 AMRAP UB Power C&J @ 80% of todays 3RM"

GYMNASTICS CONDITIONING

5 Rounds, rest 1:1

2 Muscle Ups (MU back pack or spotter)
4 Strict HSPU (use skullmat w/ 15# if needed or go to box)
6 C2B Pull-ups
8 T2B
10m HS Walk
12 Cal Bike

MetCon

CLASS

40min AMRAP

Rx
35/25 Cal Row (or Bike)
10 Ring Rows
10 Burpee Box Jump Overs 24/20

Rx+
35/25 Cal Row (or Bike)
2 Rope Climbs
10 Burpee Box Jumps 30/24