Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)

5) one arm chinup 5xMax per side

 

MetCon: (X) Rounds for time (see below)

5 pullups

10 HRPU

15 Airsquats

A) 5-10 RDS (ask coach)

B) 8 RDS

C) 12 RDS

D) 15 RDS

E) 20 RDS

15 minute timecap

*ask coach for mods

 

Olympic weightlifting:

1. Snatch: 3x3x75% | 3x2x85%
2. C&J complex: CP+HC+CLN + 2Jerk 8 rds, start at 70% add Weight by feel
3. S.pull: 5x4x100%
4. Backsquat: 3x3x80% | 3x2x90%

 

Endurance:

 

For Time:

 

30-25-20-15-10  reps of:

 

Burpees

Box jumps

DU

Toes to bar

KB Swings

Cal Row