10 Rounds for the WIN

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
"A) 3 sets of 3 Position Muscle Snatch
+ 10sec OH Squat Hold
@ rock bottom "
"B) 6 x 3 Position Snatch - stay b/w
65-80% 1RM -- add 5#
to each set from last week"
"C) 5 x 3-sec snatch pull
to explode @ 105% "

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
"4 Banded Transitions
(2 false grip, 2 non-false grip) "
"3 Jumping MU (w/ false grip)
+ kipping Ring Dip"

STRICT MU

"1 max set then 5 Sets of 60% of Strict MU Best -
rest 90s-2min b/w efforts"
"*If 0, use spotter for 1x3, 4x2 strict or go
to low rings and use a band like a backpack"
Kipping MU
"1 Max Set UB MU (-1 rep ... don't fail) then 60% of best kipping set w/ 1min
rest between sets until you reach 35 MU"
*beginners, use spotter, aim to get 10-15 MUs

CORE
3 Rounds for Quality
20s GHD Hollow Swimmers (pvc in back rack, body parallel to floor)
5 SLOW GHD Back Extensions
10 1/2 Kneeling Band Chops high to low (ea side)

MetCon

E2M10M

1 Power Clean (build to heavy single)
2 Box Jumps (build to high box w/ step down)
2 C2B Pull-ups + 1 Bar Muscle Up

10 Rounds for Time:
5 Rx+ = C2B
4 Strict HSPU
3 Box Jumps 36/30
2 Bar MU
1 Power Clean @ 80% 1RM
*22min time cap