3 of 30 & 30

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

"4 x1 clean with 2 sec
pause at knee + jerk"
progressive warmup loads

E90s x 7
"1 clean & jerk (build to heavy
but perfect single )"

3x1 @ 80% of today's best

5x1 Clean pull @ 105

GYMNASTICS

3 Rounds for Quality
"4 Beat Swings + 3 BS w/
tap + 2-4 C2B"

4 Giant Sets
"4, 6, 8, 4, 2
C2B Pull-ups"
"*come off the bar for
1-2 seconds between
4, 6, 8..."
"Rest as needed b/w
Giant Sets"

CORE
Tabata plank
Tabata side plank R
Tabata side plank L
Tabata Superman hold

MetCon

CLASS

E2M10M

2.2.2 Deadlifts @ 60% 1RM
*rest 10s between 2s
*add banded resistance

5 Rounds for Time:
30 Alt DB Snatches 50/35
30 Wall Balls 20/14

18min time cap