Well Sh*t

Competition Class

Strength

GYMNASTICS

10min AMRAP
1 Rope Climb
30 ft HS Walk (sub 20 shoulder taps on wall)
*goal 8+ rounds

OLYMPIC WEIGHTLIFTING

A) 4 x 3 position power snatch + 3 snatch balance w/ 5 sec hold at bottom of last rep

B) 3 Snatch @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80
(- / +  2.5-5# from last week)

C) 12 x 2 Banded Speed Snatch Pulls @ 50% 1RM

MetCon

CLASS

10min to work to a max in the complex:

1 Hang Power Clean + 1 TnG Power Clean + 2 Thrusters

For Time:
25 T2B
then
10 - 1 Power Clean 95/65 (Rx+ = 115/75)
1 - 10 Thruster 95/65 (Rx+ = 115/75)
then
25 T2B

*20min time cap