A Bunch of 15s

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 1 of 3s snatch pull + hang snatch + snatch balance + OHS hold 5s

B. 1 Snatch
55, 60, 65, 60, 65, 70, 75, 70, 75, 80, 85, 80, 80

C. 5min EMOM - 2 snatch pulls @ 100%

GYMNASTICS SKILLS

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

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

C. 4 x 3 Kipping Ring Dips

4 Giant Sets

3.3.4.3 Ring Muscle Ups
*rest as little as needed in giant set,
rest as needed after giant set

GYMNASTICS STRENGTH

10 x 1 Strict Muscle Ups (use low rings and band 'backpack' as needed or a spotter)

5 x 3 Dips (on matador, AHAP)

 

MetCon

CLASS

E2M10M
1 Thruster + 5 Tempo Front Squats (2.1.0)

5 Rounds for Time:
15 Thrusters 95/65
15 Pull-ups
15 Burpee Box Jumps 24/20

*22min time cap