Going OH

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

E3M9M
5 TnG Power Snatch
@ min 12
AMRAP UB Power Snatch
@ 80% of todays 5RM

E3M9M

1 UB Round of DT - you choose load - work to max
@ min 12
1min AMRAP - 1 DL, 1 HPC, 1 STOH
155/105
(hang on to bar as long as possible)

GYMNASTICS CONDITIONING

5 Rounds, rest 1:1
3 Muscle Ups (MU back pack or spotter)
5 Strict HSPU (use skullmat w/ 15# if needed or go to box)
7 C2B Pull-ups
9 T2B
12m HS Walk
15 Cal SKi

MetCon

CLASS

E2M10M
1 Hang Snatch + 3 OHS

50 - 40 - 30 - 20 - 10 reps for time:

ALT 1arm DB Hang Clean & Jerk 50/35

Box Jump Overs 24/20
*20min time cap