A Couple of Runs

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 5 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. Tabata C2B Pull-ups
8 Rounds: 20sec work, 10sec rest
(sub kipping c2b or chin over bar pull-ups if needed)

C. 5 x 2 Bar Muscle Ups + 2 Strict Tempo Pull-ups (2/2/2/2)

OLYMPIC WEIGHTLIFTING

A. 4 x 1 - 2s Pause @ knee Power Clean + 1 FS + 1 2sec pause in dip Jerk

B. Clean & Jerk Waves

2 @ 70 / 75 / 80 / 70 / 75 / 85
1 @ 75 / 80 / 85 / 70 / 75 / 80 / 85 / 75 x 2

C. 5min EMOM
1 x Clean Pull from blocks (just above knee) @ 90-100%

MetCon

CLASS

E2M10M
1 Deadlift
immediately into 6 RKBS (HAP)

For Time:
50 Wall Balls 20/14
400m Run
40 KBS 53/35
400m Run
30 Power Snatch 95/65

12min time cap