Deads

Competition Class

Strength

Skills&Drills

GYMNASTICS
E3M15M
1 Rope Climb
30 ft HS Walk (sub 20 shoulder taps on wall)
12 T2B

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Position Muscle Snatch + 10sec OH Squat Hold

B) 6 x 3 Position Snatch - stay between 65-80% 1RM

C) 5 x 3-sec snatch pull to explode @ 100%

 

MetCon

CLASS

E2M10M

3 Deadlifts from blocks
(start with bumpers 3-4" off the ground)
*not tng

4min AMRAP
1, 2, 3, 4, 5 . . . .
Deadlift 225/155
Burpee Box Jump 24/20

Rest 2min

4min AMRAP
2, 4, 6, 8, 10 . . . .
Deadlift 185/125
Burpee Over the Bar

Rest 2min

4min AMRAP
3, 6, 9, 12, 15 . . .
Deadlift 135/95
Burpee

Rx+ = 315/205, 275/175, 225/155