DR. TABATA on call

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A. 3 x 3 Muscle Snatch
3 x 3 Tall Snatch
3 x 3 Sotts Press

B. Snatch Waves
3 @ 65 / 70 / 75
3 @ 67 / 72 / 77
2 @ 70 / 75 / 80
1 @ 72 / 77 / 82

C. 5 x 2 Snatch Pulls @ 102-105%

GYMNASTICS

A. 3 Rounds
5 Ring Swings
4 Low Ring Transitions
3 Kipping Ring Dips

B. 60% of best UB Muscle Up set
Rest 1min
50% of best UB Muscle Up set
Rest 1min
40% of best UB Muscle Up set
Rest 1min
30% of best UB Muscle Up set
Rest 1min, Repeat @ 30% until you reach 30+ MU

C. EMOM
1 Strict MU
once you reach 10, or miss a MU, 3 x 3 Strict C2R Pull-ups

MetCon

CLASS

E3M9M

10 Front Rack Reverse Lunges (alt)
immediately into 6 alt split jumps (as high as poss)

For Total Reps:
Tabata Row (or Reverse Tabata Assault Bike)
Rest 1min
Tabata Pull-ups
Rest 1min
Tabata STOH 95/65
Rest 1min
Tabata Box Jump Overs 24/20