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Competition Class

Strength

OLYMPIC WEIGHTLIFTING

A. 3 Rounds of the complex
3 Power Cleans & 3 Push Press

B. Gwen
15 - 12 - 9 reps for load
TnG Clean & Jerks
Rest as needed between loads

GYMNASTICS

5 x 4min rounds

5/4 Bar Muscle Ups
9 HSPU
9 T2B
AMRAP Freestanding HS with remaining time

Rest 1min between rounds

 

MetCon

CLASS

20min EMOM
1 Snatch
*first 10 @ 80%
*second 10 @ 85%

10min AMRAP
20 ALT DB Snatch 50/35
200m Run