Sneak peak . . .
Competition Class
Strength
Skills & Drills
This is a sneak peak into our OPEN PREP COMP PROGRAMMING (see below for details)...
Warmup - 3 Rounds
1min Row @ 2:00/500m pace
5 Banded Good Mornings
5 KB Squat Cleans
7-10 Ring Push-ups
2 Rounds with empty barbell
5 Snatch Pull (slow -> fast w/ contact @ hip ea)
5 Snatch High Pull (follow through after contact @ hip)
5 Muscle Snatch (elbows to the sky, fast turn over)
5 OHS (spend time @ bottom position)
5 Power Snatch (focus on speedy pull under bar & footwork)
5 Snatch Balance (footwork & perfect OH pos)
BARBELL GYMNASTICS
E4M20M
5 TnG Power Snatch+ 5 OHS
*work to max
*sets 1 - 4 should be PERFECT
*set 5 can push the limits
*focus on consistency, strong positions when bringing
bar down & breathing while cycling a heavy barbell
GYMNASTICS
On a 3min clock:
Row 1:20 @ 1100/700 Cal/hr
40s AMRAP Strict HSPU
Rest 60s
Repeat x 3
*Goal is 15+
*Scale to abmat(s) as needed
*row pace should be consistent a dip under is ok, just bring it back"
On a 3min clock:
Row 1:20 @ 1100/700 Cal/hr
30s AMRAP kipping HSPU
Rest 60s
Repeat x 3
*quick transition
*focus on quick cycle time
*goal is 15+ each round
MetCon
E2M10M
E2M10M
3 Back Squats
1-3 Strict Muscle Ups or MU Tech/Strict Strength
*80-90% on BS
*strict MU (no fails) - use spotter or low rings with band under scaps or butt
10min AMRAP
1 Burpee Ring Muscle Up (or 3 burpee jumping pull-ups - C2B if poss)
2 Power Cleans
30 Double Unders
Rx = 155/105
Rx+ = 205/135
GOAL: 8+ rounds
(10 is possible)
TnG Cleans will speed up cycle time but if it comes at the cost of being slow picking up the rope, stay with singles
