Game Time

Competition Class

Strength

Skills&Drills

GYMNASTICS

For Reps:
5 rounds
30ft Handstand Walk
Max UB T2B

OLYMPIC WEIGHTLIFTING

"4 x1 clean with 2 sec
pause at knee + jerk"
progressive warmup loads

E90s x 7
"1 hang clean & jerk (build to heavy
but perfect single )"

3x1 @ 80% of today's best

5x1 Clean pull @ 105 of today

MetCon

Class

35min AMRAP
60cal Row / Bike / Ski
15/10 Muscle Ups
20 DBL DB Step Over 50s/35s, 24/20
25 HSPU
30 KBS 72/53
3 Rope Climbs