Monday Dec 04, 2017
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

MONDAY MASHUP

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press

"B) Hang Snatch -- Triples
@ 60/65/65/70/70/75/80
"

"C) Snatch Pull
5x1 @ 105% "

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

4 Giant Sets:
"1 Strict MU.
3 Kipping MU.
2 Kipping MU.
1 Kipping MU."
*come off the rings after each mini-set
*get back on rings AFAP
*rest as needed between giant sets

CORE
Accumulate 2min L-sit
*every break 5 GHD Sit-ups

 



MetCon

8min AMRAP

12 Push Ups
12 Hang Power Clean 95/65
Rest 2min
8min to find 1RM Snatch
Rest 2min
8min AMRAP
25 KBS 53/35
15 Box Jumps 24/20