Monday Dec 02, 2019
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More & More

Competition Class

Strength

BATTLE PREP

 

A) 5 x 1 Thruster Jerk from the rack (building)

B) 5 x 1 Cluster Jerk + High Hang Cluster Jerk (from the floor)

C) 3, 2, 1, 1, 1, Cluster jerk (if you can, setup diff bars, if not, add # quickly)

D) 5 x 1 HEAVY cluster jerk

GYMNASTICS5 x 1-3 Bar Muscle Ups
*rest as needed between sets, reps should be PERFECT!

GYMNASTICS CONDITIONING

4 Rounds, each for time:
5/4 Bar Muscle Ups (RX - do 10 burpee box jump overs)
7 TnG Snatch 135/95
12 T2B

Rest 1:1

3 Rounds, each for time:
8 Burpee Box Jump Overs 30/24 AFAP
Rest 2min between rounds

MetCon

Annie

E4M20M

4 Front Squats immediately followed
by 8 Back Squats @ 75% 1RM FS

Annie
50-40-30-20-10 Reps for Time:
Double Unders
Sit-ups