BATTLE WEEK!!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press
"B) Snatch -- Doubles
@ 60/65/70/75/80"
C) 3 x 10s descent + 10s Hold OHS

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

On a 15min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
1 + 4, 1 + 5 and so on
*use spotter if needed
*if you miss a strict MU,
continue on with kipping
*if you miss a kipping MU,
start back @ 1 + 1

CORE
3 Rounds for Quality
30s GHD Hollow Swimmers
(pvc in back rack, body parallel to floor)
7 SLOW GHD Back Extensions
10 Banded Pallof Press

MetCon

E90s x 7

1 Back Squat (building)
then...
2min AMRAP
Back Squats @ 60% heaviest of the day

For time:
150 Double Unders
50 STOH 145/100
30 C2B Pull-ups

*Score = Back Squat, Reps @ 60% & Time