Get Climbing

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 7 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. Tabata C2B Pull-ups
8 Rounds: 20sec work, 10sec rest
(sub kipping c2b or chin over bar pull-ups if needed)

C. 5 x 3 Bar Muscle Ups + 2 Strict Tempo Pull-ups (2/2/2/2) 

 OLYMPIC WEIGHTLIFTING

"A. 4 x 1 - 2s Pause @ knee Power Clean
+ 1 FS + 1 2sec pause in dip Jerk "

B. Clean & Jerk Waves
3 x 3 Postition Clean & Jerk (jerk @ each pos) 60/65/70
1 @ 80 / 85 / 90 / 95 / 101-103 / 75 / 75

C. 5min EMOM
1 x Clean Pull @ 90-100%

MetCon

CLASS

E2M10M
2 Power Snatch
1 Box Jump AHAP

20min AMRAP
15 Power Snatch 75/55
10 Burpees Over the Bar
200m Run
*1 Rope Climb per round anytime