1 on 1 off x 10

Competition Class

Strength

SKILLS & DRILLS

OLYMPIC WEIGHTLIFTING

A. 5 x 1 of the following complex:
1 3s clean pull + 1 tall clean + 1 clean w/ 5s pause at bottom + 1 jerk

B. 5 x 3 Position Clean (jerk @ each position)
*work to 80%

C. 1 Clean & Jerk
85%, 90%, 95%, 101*
*no more than 3 misses @ 101
*101 can be PR attempt or just a heavy single for the day

D. 5 x 1 Clean Pull @ 101

GYMNASTICS SKILLS

4 x 5 Ring Swings
(squeeze something between feet,
keep upper body 'quiet' in the arch)

4 x 5 Low Ring Transition
(rings around hip height, start in hollow, 'drive' hips to
rings and then transition over -- NO false grip)

4 x 3 Kipping Ring Dips

4 Giant Sets
3.4.4.3 Ring Muscle Ups
*rest as little as needed in giant set,
rest as needed after giant set

GYMNASTICS STRENGTH

5 x 3 False Grip Chest to Ring Pull-ups,

superset w/

3 Dips (matador, ahap)

 

MetCon

E2M10M

3 Back Squats
*start around 75%, work to 3RM over the 5 sets

 

1min on, 1min off x 10
3 Power Snatch 95/65
6 Burpees
9 Air Squats

*Rx+ = 135/95, burpees over the bar