Still Deloadin'

Competition Class

Strength

Skills&Drills

GYMNASTICS

15min AMRAP (@ 80%) - just keep moving
3 Bar Muscle Ups
6 HSPU (6"/4" deficit as long as you can stay UB)
10 T2B
12m HS Walk
*one last time dear friends

OLYMPIC WEIGHTLIFTING
*only do if you missed WEDNESDAY

A. 4min EMOM
7 TnG Power Snatch 135/95
*scale to 115/75 if needed to maintain TNG reps

B. 4min EMOM
7 TnG Power Clean & Jerks 135/95
*scale to 115/75 if needed to maintain TNG Reps

**If completed on Wed, do this:

E90s x 20
1 Snatch @ 70-80% 1RM

 

MetCon

CLASS

E3M15M

2 Front Squats
immediately into
4 Back Squats
@ 75% 1RM Front Squat

4 Rounds for Time:
20 Pull-ups
20 Overhead Squats 95/65