The TOTAL!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

4 x1 clean with 2 sec pause at knee + jerk progressive warmup loads

E90s x 7
1 High Hang Clean & Jerk (build to heavy but perfect single )

3x1 @ 80% of today's best

5x1 Clean pull @ 105

GYMNASTICS

3 Rounds for Quality
4 Beat Swings + 3 BS w/ tap + 2-4 C2B

4 Giant Sets
4, 6, 8, 4, 2 C2B Pull-ups
*come off the bar for 1-2 seconds between 4, 6, 8...
*Rest as needed b/w Giant Sets

CORE
Tabata plank
Tabata side plank R
Tabata side plank L
Tabata Superman hold

MetCon

Class

CROSSFIT TOTAL

1RM Back Squat
1RM Strict Press
1RM Deadlift