PCs & DUs

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 1 of 3s snatch pull + hang snatch + snatch balance + OHS hold 5s

B. 1 Snatch
50, 55, 60, 65, 60, 65, 70, 75, 70, 75, 80, 80, 80

C. 5min EMOM - 2 snatch pulls @ 100%

GYMASTICS SKILL

5 x The Butterfly COMPLEX
5 Beat Swing to hollow pause (1ft on box)
4 SLOW-MO C2B (1ft on box)
3 'jumping' butterfly C2B (1ft on box)

4 Giant Sets
3.4.4.3.2 C2B Pull-ups
*rest as little as needed in giant set,
rest as needed after giant set

GYMNASTICS STRENGTH

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

 

MetCon

CLASS

E3M12M
1 Power Clean + 2 Hang Cleans
+ 2 Front Squats + 1 Jerk

15min AMRAP
10 Power Cleans 135/95
30 Double Unders
10 STOH 135/95 or 10 Strict HSPU
30 Double Unders