Snatches & Climbs

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x 6 Kipping HSPU
Rest 90s between sets

B. Tabata HS Push-ups
8 Rounds: 20sec work, 10sec rest

C. 5x5 Deadstop Strict HSPU
*go to deficit if easy, use abmats if too hard
*scale up first set / reps from last week

D. Accumulate 2min in free standing HS

OLYMPIC WEIGHTLIFTING

A. 4x3 Tall Clean & Pause Jerk

B. 5 x 3 Position Clean & Jerk
60/70/75/80/70

C. 5 x 1 Clean Pulls @ 80% + bands

 

MetCon

CLASS

E2M10M

2 Power Snatch
1 Box Jump AHAP

20min AMRAP
12 Power Snatch 75/55
10 Burpees Over the Bar
200m Run
*1 Rope Climb per round