Pew Pew

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

E3M9M
5 TnG Power Snatch
@ min 12
AMRAP UB Power Snatch
@ 80% of todays 5RM

E3M9M
1 Round of DT - you choose load - work to max
@ min 12
1min AMRAP - 1 DL, 1 HPC, 1 STOH 155/105
(hang on to bar as long as possible)

GYMNASTICS CONDITIONING

5 Rounds, rest 1:1
3 Muscle Ups (MU back pack or spotter)
5 Strict HSPU (use skullmat w/ 15# if needed or go to box)
7 C2B Pull-ups
9 T2B
12m HS Walk
15 Cal SKi

MetCon

CLASS

10min EMOM
odds: 8 Pistols (or top down step ups)
evens: T2B Progs

For Time:
100 Air Squats
33 Pull-ups
50 Burpees
33 Pull-ups
100 Air Squats

Rx+ = Wear weight vest 20/14

*18min time cap