1RM PC!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

3 x 1 Muscle Snatch
+ 1 Snatch Balance +
1 Overhead Squat

E2M10M
2 Power Snatch (not tng)

3x3 Power Clean w/pause
@ knee + Pause Jerk

E2M10M
2 Power Cleans (not tng)

GYMNASTICS

4 Giant Sets
2, 4, 6, 4, 2 C2B Pull-ups
*come off the bar for
1-2 seconds between
2, 4, 6...
Rest as needed b/w Giant Sets

CORE
Accumulate 3min of:
Slam ball bear hug 150/100
*every break 5 strict T2B
Accumulate 2min of:
DBL KB Front Rack
Hold 53s/35s
*every break 2 hanging
'around-the-world'

 

MetCon

CLASS

8min AMRAP

15 Thrusters 95/65
15 Burpees over the bar

12min to find 1RM Power Clean

8min AMRAP
20 Alt DB Hang Clean & Jerk 50/35
15 Wall Balls 20/14

*Score = Rounds & Reps,
Clean Load, Rounds & Reps