Hit Those Numbers!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press

"B) Hang Snatch -- Singles
@ 60/65/70/75/80
/85/90/75/75/75"

C) 5 x 1 Snatch pulls 105x5

 GYMNASTICS

3 Rounds, each for time:
"2x12m (kick down, turn around,
right back into it) "

Strict HSPU Ladder
On a 10min clock
1.2.3.4.5.6.7.8.9.10......
*Rest as needed between sets
*If you miss, start back at 1

"8min to find 5RM
Kipping Deficit HSPU "
4 Giant Sets
4 @ 5RM Def
5 @ -5RM Def (lower than above)
"AMRAP HSPU
(flat or lower than above) "

MetCon

CLASS

E2M10M

"Deadlift 5@80%, 4@ 85%,
3@90%, 2@92-95%, 1@95-102%"
"30sec of Double Under or
Triple Under practice"

20min AMRAP
10 Hang Power Clean 115/75
10 Shoulder to Overhead 115/75
15 Pull-ups
50 Double Unders