Grab Your DB!

Competition Class

Strength

Strength, Skills & Drills

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Position Muscle Clean + 10 Sec Pause FS (keep HG)

B) Clean & Jerk from blocks just below knee:

65/3, 75/3, 80/2x2, 85/2x2

C) Clean Pull from deficit (stand on 15# plates): 95/2x4

GYMNASTICS

3 Rounds
3 Ring Swings + 3 Swings with pull to hips
3 Banded MU Transitions
3 Kipping Ring Dips

On a 10min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
*add 1 kipping rep after each rest
*if you miss a kipping MU, start back @ 1+1
*if you miss a strict MU, get a spotter
or just do the kipping portion (must get 4 strict min)

LOWER STRENGTH

6 Sets
50ft Barbell Walk (back rack, HAP)
Rest 2min between sets
(set up racks 50ft apart - walk from one end to the other)

MetCon

Class

10min EMOM
odds: 30sec OH Barbell Hold (As Heavy As Possible)
evens: 20m pinch grip plate walk (AHAP)

For Time:
100 Air Squats
80 Sit-ups
60 Pull-ups
40 DB Push Press (20L + 20R) 50/35
20 ALT DB Snatches 50/35