Heavy Is The Squats

Competition Class

Strength

GYMNASTICS

GYMNASTICS

3 Rounds for Quality
5 Ring Swings w/ something between feet
3 Ring Row + MU transition + Dip to 5s support hold

5 Rounds
4/3 Ring Muscle Ups
7 Strict HSPU
12 SkiErg Cals
*Rest 1:1Upper Strength

E3M9M
10 ALT DB Bench Press
10 Bent Over Rows

OLYMPIC WEIGHTLIFTING

E90s x 10
1 Snatch (stay between 75-85%)75s AMRAP w/ 1min Rest
Squat Snatch
Rd1: 155/105, Rd2: 135/95, Rd3: 95/65

MetCon

CLASS

10min EMOM
odds: 2 Front Squats
evens: 4 Back Squats
*complete @ 72% of 1RM Back Squat

10min AMRAP
12 Deadlifts
9 Hang Power Cleans
6 STOH
9 C2B Pull-ups or 3 Bar Muscle UpsRX = Rd1: 45/35, Rd2: 75/55, Rd3: 95/65, Rd4: 115/75, Rd5+: 135/95
RX+ = Rd1: 95/65, Rd2: 135/95, Rd3: 155/105, Rd4: 185/125, Rd5+ 205/135