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Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

E3M9M
3 TnG Power Snatch
@ min 12
AMRAP UB Power Snatch
@ 80% of todays 3RM

E3M9M
1 UB Round of DT - you choose load - work to max

@ min 12
2min AMRAP - 1 DL, 1 HPC, 1 STOH 155/105,
2/2/2, 3/3/3, 4/4/4, 5/5/5, 6/6/6, etc
(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
3 Push Jerks

15min AMRAP
100/80 Cal Row
80 Push Press 95/65
60 Box Jumps 24/20
40 Sit-ups
20 Synchro Alt DB Snatch 50/35