Squat

Competition Class

Strength

GYMNASTICS

10min AMRAP
2 Rope Climb
30 ft HS Walk (sub 20 shoulder taps on wall)
*goal 6+ rounds

OLYMPIC WEIGHTLIFTING

A) 4 x 3 position power snatch + 3 snatch balance w/ 5 sec hold at bottom of last rep

B) 3 Snatch @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80
(- / +  2.5-5# from last week)

C) 12 x 2 Banded Speed Snatch Pulls @ 50% 1RM

MetCon

CLASS

10min to work to 1RM Front Squat

20min AMRAP
1 Rope Climb
3 Power Cleans
1 Round of CindyRx = 135/95
Rx+ = 165/115