Friday Oct 06, 2017
  • Classes
    • 6am
    • 7am
    • 9:30am
    • 3pm
    • 4pm
    • 5pm
    • 6pm

3 Rounds Yipee

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 4x4 Sotts Press
B) 1 Hang Power Snatch
work to technical max over 8 sets
then 3 @ 80% of tech max
C) 1 Power Clean + 1 Push Jerk
work to tech max over 8 sets
then 3 @ 80% of tech max

GYMNASTICS

STRICT C2B Pull-ups
5 Sets of 70% of Strict C2B Best - rest 90s-2min b/w efforts
*If 0, use spotter for 5x3 strict or go to low bar

Kipping/Butterfly C2B
50% of best set w/ 1min rest between sets
*if 0, or still working on pull-ups, do 7 sets of 5 perfect kip/btrfly pull-ups

CORE

Accumulate 3min L-sit
Accumulate 3min DBall Bear Hug Hold 150/100

MetCon

E5M20M

7 Front Squats immediately into
13 Back Squats
*all sets @ 66% 1RM FS


3 Rounds for Time:
12 Hang Power Snatch 95/65
9 Burpee Box Jumps 24/20