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Competition Class

Strength

10min EMOM

10min EMOM

odds: 1 snatch pull + 1 snatch

evens: 10 push-ups (ring/def if poss)

20min amrap

run 400m

15 thrusters

15 pullups

Thruster load: Rd1 135/95

Rd2: 115/75

Rd3: 95/65

Rd4: 75/55

Rd5: 45/35

Rd6: back to 135/95....

LOWER STRENGTH

E3M12M

5 Deadlift (not tng, control descent, reset)

5 Goblet Side Lunges (ea leg, explosive drive back to start)

3 Sets

10 Back Rack Lunges (from rack)

HAP

OLYMPIC WEIGHTLIFTING

A) Muscle Clean 30/4, 40/4, 45/4 (not TNG)

B) Clean from the blocks (just above knee): 65/4, 70/3, 75/3x2, 78-80/3x2sets

C) 3 Pause Clean Pull (pause 1" off floor, above the knee, at hip - 2sec each) 90/2x4set

GYMNASTICS

8min EMOM

min1: 1 Strict C2B + 1 Kipping C2B*

min2: 2 Strict C2B + 2 Kipping C2B*

min3: 3 + 3*

min 4-8: 4 + 4*

*without coming off bar

MIDLINE* complete attempting not to rest.

4min bear hug slam ball hold 150/100

rest as needed

2min plank

rest as needed

2min side plank each side

rest as needed

60 Marching Glute Bridges