Weightlifting

Clean High Liftoff + 5 Count Eccentric + Clean 5x2, add 5-15lbs to your top weight from two weeks ago

Notes
Each set must be completed in no more than twenty-five seconds total, from breaking the first liftoff from the floor to standing with the second clean. Make sure that the eccentric is a full five count. Do not touch-and-go the clean.

Strength

Overhead Squat 5 @ 7, 5 @ 8, 5 @ 9

Gymnastics Endurance

For Total Time:
15 Bar Muscle-Ups
2:00 Rest
25 Chest-to-Bar Pullups
2:00 Rest
35 Pullups

Sport

For Time:
10 Power Snatch, 155#/105#
20 Box Jump Overs, 30"/24"
20 Sumo Deadlift High Pull, 155#/105#
40 Triple Unders
30 Deadlifts, 155#/105#
60 Double Unders

Post results to comments.