Grip-e

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x 5 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. Tabata C2B Pull-ups
8 Rounds: 20sec work, 10sec rest
(sub kipping c2b or chin over bar pull-ups if needed)

C. 5 x 3 Strict Tempo Pull-ups (2/2/2/2)

OLYMPIC WEIGHTLIFTING

A. 5x3 Snatch Balance (from rack)

B. 11 x 1 Snatch
70/75/80/70/75/80/85/75/80/85/75

C. 3 x 10sec descent, 10sec hold OHS
*heavy as possible, move hands in each set

 

MetCon

CLASS

E2M10M

odds: 3 Deadlifts
evens: 5 Strict Dips

4 Rounds for Time:
15 Deadlifts 225/155
20 DB Hang Clean & Jerk 50/35
15 T2B