CHEST SQUATS!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A. 4 x 1 - 2s Pause @ knee Power Clean + 1 FS + 1 2sec pause in dip Jerk

B. Clean & Jerk Waves
3 @ 65 / 70 / 75
2 @ 70 / 75 / 75 / 80 / 80
1 @ 75 / 75 / 80 / 85 / 80 / 80

C. 5min EMOM
2 Deficit Clean Pull @ 80%
*stand on plates (55s)

GYMNASTICS

On a 5min clock:
1.2.3.4.5.6.7.8...
Strict HSPU Ladder
*scale with skull-mats as needed
*if you miss somewhere in the ladder, start back at 1

 

 

MetCon

CLASS

E2M10M
5, 4, 3, 2, 1 Bench Press +
5 DBL DB/KB Bent Over Row

HELEN
3 Rounds for Time:
Run 400m
21 KBS 53/35
12 Pull-ups

15min time cap