Unilateral Strength

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

"A) 3 x 3 pause @ knee
power clean
+ 3 FS (w/ hook grip)
+ 3 Press From Split "

"B) Hang Clean & Jerk -- Singles
@ 60/65/70/75/80
/85/75/75/75 "

"5x1 Clean Pull @
105x5"

GYMNASTICS

4 Giant Sets
"3, 4, 6, 4, 2
C2B Pull-ups"
"*come off the bar for
1-2 seconds between
2, 4, 6..."
"Rest as needed b/w
Giant Sets"

CORE
3 Rounds
20 ALT Plank Bird Dogs
"12 1/2 Kneeling Band Chops
(high to low) (each) "
15 Barbell Good Mornings

MetCon

Class

10min EMOM
"odds: 5 1-arm barbell
strict press (L+R)"
evens: 5 1-arm ring row (L+R)

5 Rounds for Time:
20 Alt DB Clean & Jerk 50/35
10 Box Jumps 30/24
5/4 Bar Muscle Ups

18min time cap