ABS for Days

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) Jerk Balance 3x3
B) 2 Pos Snatch (Hang + Floor):
60/2, 70/2, 75/2, 80/1x2sets, 85/1x2
C) 4x Muscle Clean + Thruster Jerk
D) 2 Pos Clean + 1 Jerk (Hang + Floor + Jerk):
60/2, 70/2, 75/2, 80/1x2, 85/1x2

GYMNASTICS
HS Walk Flight Simulator
5ft UB, 10ft UB, 15ft UB . . . 50ft and back down
10min time cap

MetCon

10min EMOM

odds: 3 TnG Power Snatch 
evens: 3 T2B

3min on 1min off
75 DUs 
15 Power Snatch 135/95
ME T2B
Repeat with 115# & KTEs
Repeat with 95# & Sit-ups