Montoya

Strength

Strength, Skills & Drills

OLYMPIC WEIGHTLIFTING

A) Snatch Balance 3x3

B) Snatch: work to heavy
hang + full snatch

C) Press from split: 3x3

D) Clean & Jerk: work to heavy  
hang + full + jerk

GYMNASTICS

Montoya
8min AMRAP
10 Rope Climbs
Max UB HSPU
8 Rope Climbs
Max UB HSPU
6, 4, 2 RCs
w/ Max UB HSPU in between

UPPER STRENGTH

E90s x 7
2 Bench Press @ 55% + bands

3 sets
1 Strict Chest to Bar Pull-up
3 Strict Pull-ups
1 Kipping C2B
3 Kipping Pull-ups
1 Strict T2B
3 alt single leg t2b

CONDITIONING

Run 5km Trails

MetCon

Class

10min to find:
1RM OHS

In Teams of 3:
15min AMRAP
1 person on Assault Bike or Rower
1 person completing
6 Burpee Box Jumps 24/20
12 OHS 95/65
1 person resting
*switch whenever