9.10.9

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Inchworms w/ 3s hold w/ arms extended as far as possible
10 KBS
6/6 Side Step Ups

5 x 2min AMRAP, 2min rest b/w
10 Alt Pistols
10 Alt DB Split Snatch 70/50
10 Pistols
10 Alt DB Hang Clean & Split Jerk 70/50

3 Rounds for Quality
3 goblet step ups (butt on heel to start)
15 Deficit Push-ups
12 Pendlay Row

CONDITIONING

3 x 800m Run
Rest 2min between efforts

MetCon

Class

FULLY EQUIPPED

9min AMRAP
12 Hang Snatch 75/55
12 OHS 75/55
24 Double Unders

Rest 1min
10min to work to 1RM Hang Snatch
Rest 1min

9min AMRAP
12 Hang Snatch 75/55
12 OHS 75/55
24 Double Unders

KINDA EQUIPPED

9min AMRAP
12 Alt Hang DB Snatch 50/35
12 Goblet Squats
24 Double Unders

Rest 3min

9min AMRAP
12 Alt Hang DB Snatch 50/35
12 Goblet Squats
24 Double Unders