The Widowmaker

Competition Class

Strength

Skills&Drills

LOWER STRENGTH
20RM Back Squat

UPPER STRENGTH
5 sets
10 Alt Top Down DB Press
5 C2B L-sit Chin Ups

CONDITIONING

20min AMRAP
Sprint 200m, walk precisely 1min
Sprint 20/15 Cals on the Assault Bike, spin easy 1min

OLYMPIC WEIGHTLIFTING

A) Jerk Balance 3x3
B) 2 Pos Snatch (Hang + Floor):
60/2, 70/2, 75/2, 80/1x2sets, 85/1x2
C) 4x Muscle Clean + Thruster Jerk
D) 2 Pos Clean + 1 Jerk (Hang + Floor + Jerk):
60/2, 70/2, 75/2, 80/1x2sets, 85/1x2

GYMNASTICS
HS Walk Flight Simulator
5ft UB, 10ft UB, 15ft UB . . . 50ft and back down
10min time cap

MetCon

10min EMOM

odds: 30s Snatch Grip OH Hold
evens: 30s Bar Hang (supinated grip)

20min AMRAP
Run 200m
10 OHS
10 Box Jumps 30/24
Rx = 95/65, Rx+ = 135/95