One Half of One Hour

Competition Class

Strength

SKILLS & DRILLS

OLYMPIC WEIGHTLIFTING
 
A. 5 x 1 of the following complex:
1 Snatch Pull + 1 High Hang Snatch +
1 Snatch + 1 Snatch Balance + 1 OHS"
 
B. 1 Snatch
55, 60, 65, 70, 65, 70, 75, 80, 85, 80, 85, 90, 95, 101
*no more than 3 misses @ 101*
*101 can be PR attempt or heavy single depending on how you feel today

C. 5min EMOM - 1 snatch pull @ 100%
 
GYMNASTICS SKILL
 
4 Giant Sets

3.4.5.4.3 HSPU
(go to reps / scale you can complete
reps in under 2min)

After each giant set, 1 Triple Rope Climb
(climb up, touch beam, lower down to almost
floor & go back up w/o touching ground)

then

5 x 10m HS Walk (AFAP)
Rest precisely 1min between 10m efforts
 

GYMNASTICS STRENGTH

10min EMOM
odds: 5 Strict Press (BB or DBs)
evens: 5 C2R Rows (horizontal & weighted if poss)

MetCon

CLASS

30min AMRAP
7 Muscle Ups (alternate rounds, ring and bar)
28 Wall Balls 20/14
21 T2B
28 Wall Balls 20/14
10 x 10m shuttle sprint