Back to the Grind

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. 4 Rounds
3 Ring Swing + Pull to Hip (come off rings after each pull)
3 Floor Kip Transitions
3 Kipping Ring Dips

B. E3M15M
1 Strict Muscle Up + 2-4 Kipping Muscle Ups
10 HSPU
10 T2B

C. 5 Super Sets
5 Strict HSPU  
*add weight or go to deficit if easy, scale to abmat if needed
5 Strict T2B

OLYMPIC WEIGHTLIFTING

A. 4x1 Muscle Snatch + High Hang Snatch + Snatch Balance + OHS

B. 7 x 1 Hang Snatch  
2x75/2x80/2x85/1x75

C. 5 x 1 Snatch Pull @ 105%

MetCon

CLASS

0:00-4:00
Run 400m
4:00 - 10:00
4 RFT
10 Power Snatch 95/65
10 OHS 95/65
10:00-16:00
Run 800m
16:00-fin
4 RFT
10 Power Cleans
10 STOH
135/95

*24min time cap

Score = 400m time 4RFT, 800m time, 4RFT