Open Revisited

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
Warmup
3 x 1 Muscle Snatch
+ 1 Snatch Balance +
1 Overhead Squat

E2M10M
3 Power Snatch (not tng)

Warmup
3x3 Power Clean w/pause
@ knee + Pause Jerk

E2M10M
3 Power Cleans (not tng)

GYMNASTICS
4 Giant Sets
2, 4, 6, 4, 2
C2B Pull-ups
*come off the bar for
1-2 seconds between 2, 4, 6...
Rest as needed b/w Giant Sets

CORE
Accumulate 3min of:
Slam ball bear hug 150/100"
Accumulate 2min of:
DBL KB Front Rack
Hold 53s/35s
*every break 5 strict T2B

MetCon

10min MU Tech

E3M9M
1-2 MU
5-7 Wall Balls
15-20 Double Unders

14min AMRAP
7 Muscle Ups
50 Wall Balls 20/14
100 Double Unders