DLs & HPCs

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

Snatch Waves
3 @ 60 / 65 / 70
2 @ 62 / 68 / 72
1 @ 65 / 70 / 75

GYMNASTICS

A. 3 Rounds
5 Ring Swings
4 Low Ring Transitions
3 Kipping Ring Dips

B. 60% of best UB Muscle Up set
Rest 2min between sets
Repeat until 30 MU

C. 5 x 1-2 Strict Muscle Ups

D. 3 x 3 C2R Pull-ups (w/ false grip)

MetCon

CLASS

10min to work to max in the complex:
3 TnG Deadlifts + 3 Hang Power Cleans

20min AMRAP
15 Deadlifts 155/105
12 Hang Power Cleans 155/105
9 STOH 155/95
15 Pull-ups (6 BMU Rx+)