Hump Day

Competition Class

Strength

Strength, Skills & Drills

OLYMPIC WEIGHTLIFTING

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

B) Clean & Jerk from blocks just below knee:
65/3, 75/3, 80/3x3

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

GYMNASTICS

3 Rounds
5 Beat Swings
4 Beat Swings w/ tap
3 Pull-ups
2 C2B Pull-up

On a 6min clock:
1 Strict C2B + 1 Kipping C2B
1 Strict C2B + 2 Kipping C2B
1 Strict C2B + 3 Kipping C2B
*add 1 kipping rep after each rest
*if you miss a kipping C2B, start back @ 1+1
*if you miss a strict C2B, get a spotter or go to a band
*stop if you reach 15 kipping

LOWER STRENGTH

3x3 OHS (HEAVY)
3x3 Front Squats (Start FS where you left off on OHS)
3x3 Back Squats (Start BS where you left off on FS)
*heavier than last week

MetCon

Class

10min EMOM
odds: 2-3 Pull-ups or MU
evens: 5 (L+R) 1/2 Kneeling DB/KB Press

17min AMRAP
150 Double Unders
9 C2B Pull-ups (or 3 MU)
100 KBS 53/35
9 C2B Pull-ups (or 3 MU)
50 Walking Lunges
9 C2B Pull-ups (or 3 MU)
5 Burpee Box Jump Overs 24/20
9 C2B Pull-ups (or 3 MU)