100s

Competition Class

Strength

Skills&Drills

4 Rounds for Quality
12 T2B
Accumulate 30sec free standing HS
1 legless rope climb + 1 rope climb

OLYMPIC WEIGHTLIFTING

5x 1 Muscle Snatch + 1 Tall Snatch + 1 Snatch Balance

E90s x 10
1 High Hang Snatch

5min EMOM
2 Snatch Pulls @ HHS max

 

MetCon

CLASS

E2M10M

2 Split Jerks
5 DBL DB/KB Bent Over Row

For Time:
100 Push Press*
15 Strict Pull-ups
100 Front Squats*
15 Strict Pull-ups
100 Hang Power Cleans*

*45/35 aka empty bar