4 & 8. It has to be better than 7 & 13, right?

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

"A) 3 Position Muscle Clean +
10sec Front Squat Hold w/ hook grip @ rock bottom"
3 sets
"B) 6 x 3 Position Power Clean +
1 jerk @ each pos - stay between 60-80% 1RM
-- add 5 lbs to each set from last week"
C) 5 x 3-sec clean pull to explode @ 100%

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet)
"4 Banded Transitions
(2 false grip, 2 non-false grip) "
"3 Jumping MU (w/ false grip)
+ kipping Ring Dip"

STRICT MU
"1 max set then 5 Sets of 60% of Strict MU Best -
rest 90s-2min b/w efforts"
"*If 0, use spotter for 1x3, 4x2 strict or go
to low rings and use a band like a backpack"
Kipping MU
"60% of best kipping set w/ 1min
rest between sets until you reach 35 MU"
*beginners, use spotter, aim to get 10-15 MUs

CORE
3 Rounds for Quality
12 GHD Sit-ups
5 SLOW GHD Back Extensions
10 1/2 Kneeling Band Chops low to high (ea side)

MetCon

E5M20M

4 Front Squats immediately into
8 Back Squats
*all sets @ 75% 1RM FS

7min AMRAP
Burpees to a 6" Target
*emom 5 Strict Pull-ups (starting on min1)