Competition

Rest

Class

Overhead Squat Mobility
Overhead Squat Review

“Nancy”

4 Rounds

400m Run

15 Overhead Squats

Skill

Competition

Rope Climb x 3 Ascents x3

Handstand Walk 10m x3

Class

Towel Pull-ups x5 x3

Handstand Hold 20 sec

Competition

Hang Power Snatch 5x3 (75%)

Snatch Grip Deadlift 4x4 (70% of DL)

Class

Deadlift

5-5-5-3-3-3

Competition & Class

10min AMRAP

10 Hand Release Push-up

10 Toes to Bar

Competition Rest 2min

500m Row Max Effort

Skill

Competition

2-4 Muscle-ups unbroken x 3

5-10 Strict HSPU x3

Class

6-10 Dips/Ring Dips x3

Box Walk or Hold x3

Competition

100 Double Under Buy-in

2115, 9

Power Snatch (115/75)

Chest to Bar Pull-ups

Class

50 Double Under Buy-in

21,15,9

Power Snatch (95/65)

Pull-ups

Skill

Bounding Box Jump 3x10

L Sit Hold 3x20 Seconds

Competition Lifting:

Clean + Jerk 5x 3 Cleans +1 Jerk

Wide Leg Good Morning 4x5

Class Lifting

Back Squat 5-5-5-3-3-3

Shoulder Press 5-5-5-3-3-3

Competition Metcon/Class Optional:

4 Rounds:

8 Shoulder Overhead (95/135)

10 Burpees over Bar

50 Double Unders

50 Sit-ups

600m Run

40 Double Unders

40 Sit-ups

400m Run

30 Double Unders

30 Sit-ups

300m Run 

20 Double Unders 

20 Sit-ups

200m Run

10 Double Unders

10 Sit-ups

    800m Run All Out

Rest 3 min

5 Rounds:

20 DB Walking Lunge

9 Pull-ups

6  Dips

400 meter run

7 Squat Cleans

10 Burpees