COMPLEX LUNGES

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

"A) 3 x 3 Muscle Clean
+ 3 FS (w/ hook grip)
+ 3 Press From Split

B) Clean & Jerk -- Singles
@ 60/65/70/75/80
/85/90/75/75/75

5x1 Clean Pull @
95/100/105x3

GYMNASTICS

Bar Muscle Up Ladder
10min
1.2.3.4.5.6.7.8.9.10.11.12...
If you miss, start back @ 1

CORE
3 Rounds
10ea Plank banded pull-throughs
*place band on upright
setup in plank parallel to rig
pull band under body to square
20 Alt Bird Dogs
10 GHD Hip Extensions

MetCon

E2M10M

2 OH Lunges + 4 Front Rack
Lunges immediately into 6
jumping lunges

For time:
60 Front Rack Lunge 95/65
50 Pull-ups
40 OHS 95/65