STEP, HINGE, JUMP

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A)Muscle Clean: 3 x 3 (not touch and go)

B) Clean from the blocks (just above knee): 65/3x2, 70/3, 75/3, 80/2, 85/2

C) 3 Pause Clean Pull (pause 1" off floor, above the knee, at hip - 2sec each)

90/2x4sets

GYMNASTICS

8min EMOM
min1: 1 Strict C2B + 1 Kipping C2B*
min2: 2 Strict C2B + 2 Kipping C2B*
min3: 3 + 3*
min 4: 4 + 4*
min5-8: 5 + 5*
*without coming off bar

MIDLINE* complete attempting not to rest.
2.5min UB bear hug slam ball hold 150/100
rest as needed
2min plank
rest as needed
2min side plank each side
rest as needed
3x30sec glute bridge hold

LOWER STRENGTH

3x10 TnG Deadlift (80% of 5RM from last week - across)
Rest 2min between sets3x5ea

DB/KB (DBL)Front Rack Reverse Lunges (off 45# plate)
Rest 2min between sets

MetCon

10min EMOM

evens: 3 Position Snatch (top down)
odds: 1 Rope Climb

3 Rounds for Time
12 Overhead Lunges 95/65
10 T2B
8 Burpees over the bar