Lungin'

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 3 Position Clean + 1 Jerk

B. 5 x 2 Clean & Jerk (building)
back off 20-30#
7 x 1 Clean & Jerk (building)
back off to 80%
2 x 1 Clean & Jerk

GYMNASTICS SKILLS"

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

4 x 5 Low Ring Transition
(rings around hip height, start in hollow, 'drive' hips to
rings and then transition over -- NO false grip)
"4 x 3 Kipping Ring Dips

5 x 1-3 Ring Muscle Ups (no fails! - use spotter as needed)

GYMNASTICS STRENGTH

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

5 x 3 Dips (on matador, AHAP)

MetCon

CLASS

E2M10M
6 Back Rack Alternating Lunges immediately into
6 Alternating Jumping Lunges (AHAP)

For Time:
50 ALT DB Snatches 50/35
40 Box Jumps 24/20
30 T2B
20 ALT 1-arm Devil's Press 50/35*15min time cap