7s & 13s

Competition Class

Strength

OLYMPIC WEIGHTLIFTING

A) 4 x 3 position power snatch + 3 snatch
balance w/ 5 sec hold at bottom of last rep

B) 3 Snatch @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80
(- / +  2.5-5# from last week)

C) 12 x 2 Banded Speed Snatch Pulls @ 60% 1RM
*keep most of these snatches power until 'forced' into squat

GYMNASTICS

5 x 1-3 Bar Muscle Ups
*rest as needed between sets, reps should be PERFECT!

GYMNASTICS CONDITIONING

4 Rounds, each for time:
5/4 Bar Muscle Ups
5 TnG Snatch 135/95
10 T2B

Rest 1:1

MetCon

CLASS

E4M16M
7 Front Squats immediately
followed by 12 Back Squats
@ 65% of 1RM FS

Elizabeth
21-15-9 reps for time:
Power Clean 135/95
Ring Dips