DIRTY OR FILTHY?

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

4x4 Sotts Press

E90s x 9
"1 High Hang Snatch (build to heavy
but perfect single )"

3x1 @ 80% of today's best

5x1 Snatch pull with 2sec pause at knee @ 100%

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet
or ankle weights)
4 Banded Transitions
3 Kipping Ring Dips

4 Giant Sets:
1 Strict MU
4 Kipping MU
3 Kipping MU
2 Kipping MU
*come off the rings after each mini-set
*get back on rings AFAP
*rest as needed between giant sets
*if unsuccessful last week, repeat last week

CORE
accumulate 3min L sit
5 strict t2b each break

MetCon

Class

FILTHY FIFTY
50 Box Jumps 24/20
50 Jumping Pull-ups
50 KBS 35/25
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Good Mornings 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders

OR

DIRTY THIRTY
For time:
30 Box Jumps 30/24
30 C2B Pull-ups
30 KB Swings 72/53
30 Front Squats 135/95
30 T2B
30 Push Press 135/95
30 Power Cleans 135/95
30 Wallballs 30/20
30 Bar Facing Burpees
30 Triple-unders

30min time cap