Bring A Friend, Friend

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING"

E2M8M
3 TnG Power Snatch"
@ min 10
"AMRAP UB Power Snatch
@ 80% of todays 3RM"

E3M9M
3 TnG Power Clean & Jerk
@ min 12
"AMRAP UB Power C&J @
80% of todays 3RM"

GYMNASTICS

5 x 5 Kipping HSPU
Work to deficit if possible
Between each set, 1 Double Rope Climb
"(climb up, touch beam, lower down to almost
floor & go back up w/o touching ground)"

MetCon

CLASS

On a 14min clock:
9 - 6 - 3 - 1 - 3 - 6 - 9
Push Jerk

15min AMRAP
50 KBS 53/35
50 Cal Row
50 Wall Balls 20/14
50 Cal Row