Barbara

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 1 - 3s Clean Pull + 1 Hang Clean + 1 - 2s Pause FS + 1 Jerk
*build to 55% over 5 sets

B. 1 Clean + 1 Clean & Jerk
60%, 55%, 60%, , 65%, 70%, 75%, 65%, 70%, 75%, 80%

C. 5min EMOM 1 Clean Pull @ 100%

GYMNASTICS CONDITIONING

4 Giant Sets

3.4.5.4.3 HSPU
(go to reps / scale you can complete
reps in under 2min)

After each giant set, 1 Triple Rope Climb
(climb up, touch beam, lower down to almost
floor & go back up w/o touching ground x2)

then 5 x 10m HS Walk (AFAP)
Rest precisely 1min between 10m efforts

 

MetCon

CLASS

 

5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

*Rest precisely 3 min between rounds