Going Up

Competition Class

Strength

Skills&Drills

FATIGUED GYMNASTICS

7min AMRAP
Ascending Ladder
1 Ring Muscle ups, 3/2 Cal Bike
2 RMU, 6/4 Cal Bike
3 RMU, 9/6 Cal Bike
4 RMU, 12/8
5 RMU . . . .
*beat last week as this is the last week

OLYMPIC WEIGHTLIFTING

A. E3M15M
3 Position Power Clean
60, 65, 70, 75, 80%

B. 3x1 Power Clean (building from 80%)

C. 5x2 Jerk (from the rack)
*heavy but perfect doubles

MetCon

CLASS

10min to work to:
3 Position Squat Snatch (hip, hang, tng floor)

12min AMRAP
2, 4, 6, 8, 10, 12 . . .
Squat Snatch 135/95
50 Double Unders after each round