Strong & Skillful

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press

B) Hang Snatch -- Singles
@ 60/65/70/75/80/85/90/75/75/75

C) 5 x 1 Snatch pulls 105x5

GYMNASTICS

3 Rounds, each for time:
2x12m (kick down, turn around,
right back into it)

Strict HSPU Ladder
On a 10min clock
1.2.3.4.5.6.7.8.9.10......
*Rest as needed between sets
*If you miss, start back at 1

8min to find 5RM
Kipping Deficit HSPU
4 Giant Sets
4 @ 5RM Def
5 @ -5RM Def (lower than above)
AMRAP HSPU (flat or lower than above)

CORE
Accumulate 3min L-sit
*every break 5 GHD Sit-ups

MetCon

E3M12M

5 Front Squats (from the floor)
1-2 C2B or Bar Muscle Ups

15min AMRAP
4 C2B Pull-ups
8 Front Squats 115/75
12 Burpee Box Jump Overs 24/20

Rx+ = Bar MU, FS 155/105