WODs UP?

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
E45s
1 Snatch (power is ok here)
*start with empty bar, add 5-10# until failure
*3x1 @ 80% of best - PERFECT REPS

GYMNASTICS
90sec AMRAP
Kipping HSPU
Rest 30s
60sec AMRAP
Kipping HSPU
Rest 30s
30sec AMRAP
Kipping HSPU

MetCon

E2M18M

3, 2, 1 Overhead Squat
3, 2, 1 Front Squat (start first set @ 1RM OHS)
3, 2, 1 Back Squat (start first set @ 1RM FS)

12min AMRAP
9 Clean & Jerk 135/95
6 Front Squats 135/95
3 Box Jumps 30/24