Ups and Downs

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

E90s x 12
1 Power Clean
(start w/ empty barbell, add weight each round)

For Time:
Squat Snatch ladder
10 @ 95/65, 8 @ 115/75, 6 @ 135/95, 4 @ 155/105, 2 @ 185/125

GYMNASTICS CONDITIONING

3 Rounds, each for time, rest 1:1
5/4 Bar Muscle Ups
8 Burpees to 1' target
12 C2B
10m HSW

MetCon

CLASS

E2M10M
5 Strict Pull-ups
10 Alt Top Down Seated Strict Press
(box or bench)

15min AMRAP
15 Box Jumps 24/20
10 STOH 135/95
15 Deadlifts 135/95