A Little Push Pull

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Back Lever Flat w/ straddle (5sec)
1 Skin the Cat (5 sec)
1 Front Lever w/ straddle (5sec)
3 Strict L-sit chest to ring pull-ups

B. MUSCLE UP EMOM
20% of Total Reps from 5min AMRAP
*+1 rep on first min if you were successful last week
*until failure or 30+ reps are accumulated
*if failure under 4min, take a minute off, decrease reps by 1 and continue
Ex. If 30 in 5min AMRAP then 6 EMOM until failure

 

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Muscle Snatch + 1 Snatch Balance (work to 65% over the 5)

B. Snatch Waves

2 @ 70 / 75 / 80 / 70 / 75
1 @ 80 / 85 / 90 / 95 / 80 / 80 / 80

C. 5 x 1 Snatch Pull @ 100% (off blocks, just above knee)

 

MetCon

CLASS

E2M10M
5 Bench Press (build from 70%)
5 DBL KB/DB Bent Over Rows

15min AMRAP
10 left-arm DB OH Lunges 50/35
10 right-arm DB OH Lunges 50/35
20 ALT Step Ups 50/35 24/20
20 Pull-ups