DVB!

Competition Class

Strength

Skills&Drills

GYMNASTICS

8min EMOM
1 Beat Swing + 1 BS w/ tap + 2 C2B

On a 10min clock:
C2B Ladder
1.2.3.4.5.6.7......
*if miss/fail, go back to 1

5min AMRAP
10 Burpee Box Jump Over 24/20
10 DBall Over the Shoulder 150/100

OLYMPIC WEIGHTLIFTING

3 Rounds
3 Muscle Cleans
3 Front Squats with hook grip
3 x 1 Push Press + 2 Jerks

E90s
sets 1-4
1 High Hang Clean & Jerk
sets 5-8
1 Hang Clean & Jerk
sets 9-12
1 Clean & Jerk

5min EMOM
1 Pause Clean Pull (2sec @ knee) + 1 Clean Pull @ 85%

 

 

MetCon

CLASS

DVB
For time:
Run 1 mile with a 20/14 MedBall
8 rounds of:
10 Wall Balls 20/14
1 rope climb
Run 800 meters 20/14
4 rounds of:
10 Wall Balls 20/14
1 rope climb
Run 400 meters with a 20-lb. medicine ball
2 rounds of:
10 Wall Balls 20/14
1 rope climb