Run Squat Snatch Run

Competition Class

Strength

Skills&Drills

GYMNASTICS
STRICT C2B Pull-ups
5 Sets of 70%+1 of Strict C2B Best - rest 90s-2min b/w efforts
*If 0, use spotter for 5x3 strict or go to low bar

Kipping/Butterfly C2B
50%+2 of best set w/ 1min rest between sets
*if 0, or still working on pull-ups, do 7 sets of 5 perfect kip/btrfly pull-ups

OLYMPIC WEIGHTLIFTING

A) 4x4 Sotts Press

B) 1 Power Snatch
work to technical max over 8 sets
then 3x1 @ 80% of tech max

C) 1 Power Clean & Jerk
work to tech max over 8 sets
then 3x1 @ 80% of tech max

 

MetCon

CLASS

E3M18M

3 Front Squats immediately into
6 Back Squats
@ 81% FS 1RM

For Time:
Run 400m
20 Squat Snatch 95/65
Run 400m