OPEN REDO

Competition Class

Strength

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
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, 'pop' hips to
rings and then transition over -- NO false grip)

4 x 3 Kipping Ring Dips

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
4 OH Lunges (alternating - HAP)
3 Beat Swings + 3 Kipping Pull-ups + 3 Kipping C2B

20min AMRAP - OPEN 16.1
10 OH Lunges 95/65
8 C2B Pull-ups
10 OH Lunges 95/65
8 Burpees over the bar (bar facing if space permits)