SUMO!

Competition Class

Strength

GYMNASTICS CONDITIONING

A. 4 x 4min Rounds w/ 2min Rest b/w
10 Box Step Overs 24/20 @ 50s/35s
15/12 Cal Bike
10 Devils Press 50s/35s
AMRAP Bar Muscle Ups with remaining time

B. 5 Rounds
1 Muscle Up (catching as high as possible) + 5 strict Ring Dips
Rest as needed between rounds

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Clean Pull + 3 Tall Cleans (1/4 squat, 1/2 squat, full squat) + 1 Jerk

B. Clean & Jerk
2x3 @ 60%, 2x2 @ 70%, 1x2 @ 80% (sets x reps, not tng)
5x1 @ 83+ (build to heavy single - no more than 2 misses)
then singles @ 70/75/80/85/80 of todays best

C. 5 x 1 Clean Pull to explode @ 102%

MetCon

CLASS

E2M10M

3 Sumo Deadlift +
6 Top-Down Alt DB Press

5min AMRAP
12 T2B
15 DBL DB Snatch 50s/35s
24 Walking Lunges

Rest 2min

5min AMRAP
12 T2B
15 DBL DB Snatch 50s/35s
24 Walking Lunges