UB CLEANS

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press
B) Hang Snatch -- Doubles
@ 65/65/70/70/75/80/85
C) Snatch Pull
5x1 @ 105%

GYMNASTICS
3 Rounds
2x10m HS Walk AFAP
Rest as needed between rounds

8min to work to 3RM Deficit
Kipping HSPU
Then
4 Giant Sets
3 Kipping HSPU @ max
4 Kipping HSPU @ below max
AMRAP Kipping HSPU @
low deficit or on floor

5min
1.2.3.4.5.6.7.8.9.10
strict hspu ladder
*if miss, start back at 1

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

MetCon

E2M10M

3 Unbroken Hang Squat Cleans
Pull-up complex:
3 Beat Swings + 2 Beat Swings w/ tap
+ 2-4 Pull-ups (c2b if poss)

20min AMRAP
5 Hang Squat Cleans 135/95
5 STOH 135/95
10 Pull-ups
15 Box Jumps 24/20