10 down, 1 up sandwich

Competition Class

Strength

Skills&Drills

GYMNASTICS
E3M15M
2 Rope Climbs (stay on rope)
30 ft HS Walk (sub 20 shoulder taps on wall)
12 T2B

OLYMPIC WEIGHTLIFTING

A) 3 x 1 Muscle Snatch + 1 Power Snatch + 1 Snatch (not tng)

B) 6 x 2 Snatch 50/60/65/70/75/75%

C) 3 x 10s descent + 10s Hold OHS

D) 4 x 4 Sotts Press

 

MetCon

CLASS

10min to work to a max in the complex:

1 Hang Power Clean + 1 TnG Power Clean + 2 STOH

For Time:
25 T2B
then
10 - 1 Power Clean 115/75
1 - 10 STOH 115/75
then
25 Pull-ups

*15min time cap