THE OPEN IS CLOSED!

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

Muscle Up Testing
ME UB Strict Muscle Ups
Rest as needed
ME UB Kipping Muscle Upsthen 4x 75% of best Strict Set
Rest 2min between

OLYMPIC WEIGHTLIFTING

5x1 High Hang Clean (building)
4x1 Hang Clean (building)
3x1 Clean (building)
7x1 Jerk w/ 2sec pause in dip (building)

MetCon

CLASS

E2M10M
1 Power Snatch + 1 Overhead Squat
1 Box Jump w/ step

 

15min AMRAP
6 Box Jumps 30/24
9 Burpees
12 ALT DB Snatch 50/35