But, DID YOU DIE?

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press
"B) Snatch 2/60% 2/65 2/70
2/75 2/80 1/85 1/90
"
C) 3 x 10s descent + 10s Hold OHS

GYMNASTICS

3xME UB Bar Muscle Ups
Rest 2min between

ME UB T2B
rest 2min
"2 Rounds @ 80% of best.
Rest 2min b/w"

CORE

3 Rounds for Quality
20 V-sit alternating MB taps
12 Banded Good Mornings
10m Walrus Walk

15min EMOM
1 Power Clean & Jerk
*building

MetCon

Death By Clean & Jerk

min1: 1 Rep 
min2: 2 Reps
"min3: 3 Reps, continue adding 1 rep
each min until you cannot complete the 
reps in given time"
min 1-4 @ 75% of 1RM 
min 5-8 @ 65% of 1RM 
min 9+ @ 50% of 1RM