WORK : REST

Competition Class

Strength

GYMNASTICS

3 Rounds For Time:
12 GHD Sit-ups
60ft HS Walk
30ft OH Lunge 115/75

OLYMPIC WEIGHTLIFTING

A) 4x4 Sotts Press

B) 1 Power Snatch
work to technical max over 8 sets
then 3 x 1 @ 80% of tech max

C) 1 Power Clean
work to tech max over 8 sets
then 3 x 1 @ 80% of tech max

MetCon

CLASS

 

2min AMRAP of each of the following:
ALT DB Snatch 50/35 (Rx+ = 70/50)
Rest 1min
Rope Climbs (Rx+ = Shorty Rope)
Rest 1min
Shoulder to Overhead 95/65 (Rx+ = 135/95)
Rest 1min
C2B Pull-ups (Rx+ = Bar Muscle Ups)
Rest 1min
Back Rack Lunges 95/65 (Rx+ = 135/95)
Rest 1min
T2B
Rest 1min
Bear Complex 95/65 (Rx+ = 135/95)