HOW MANY calories?

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 7 x 1 Muscle Snatch + 1 Power Snatch + 1 Snatch

B. 5 x 1 High Hang Power Snatch,
back off 20-30#, then
5 x 1 Hang Power Snatch

C. 5min EMOM: 1 Snatch Pull w/ 5sec negative

GYMNASTICS SKILLS

A. 4 x 5 Ring Swings
(squeeze something between feet, keep upper body
'quiet' in the arch)

B. 4 x 5 Low Ring Transition
(rings around hip height, start in hollow, 'pop' hips to
rings and then transition over -- NO false grip)

C. 4 x 3 Kipping Ring Dips

GYMNASTICS STRENGTH

A. 5 x 3 Strict Muscle Ups (use low rings and band 'backpack'
as needed or a spotter)

B. 5 x 3 Dips (on matador, AHAP)

MetCon

CLASS

In Teams of 2:

100 Pull-ups
100 Cal Row / Bike / Ski
150 Push-ups
100 Cal Row / Bike / Ski
200 Sit-ups
100 Cal Row / Bike / Ski
250 Air Squats
100 Cal Row / Bike / Ski