Phone a Friend

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions (2 false grip, 2 non-false grip)
3 Jumping MU (w/ false grip) + kipping Ring Dip

STRICT MU
5 Sets of 60% of Strict MU Best - rest 90s-2min b/w efforts
*If 0, use spotter for 5x2 strict or go to low rings and use a band like a backpack

Kipping MU
60% of best kipping set w/ 1min rest between sets until you reach 35 MU
*beginners, use spotter, aim to get 10-15 MUs

OLYMPIC WEIGHTLIFTING

A) 3 Position Muscle Clean + 10sec Front Squat Hold w/ hook grip

B) 6 x 3 Position Power Clean + 1 jerk @ each pos - stay between 60-80% 1RM

C) 5 x 3-sec clean pull to explode @ 100%

 

MetCon

CLASS

10min to find max in the complex

1 Deadlift + 1 Hang Clean + 1 Hang Clean + 1 Jerk

For Time:
50 T2B
60 Alt DB Snatch
40 Box Step Overs 24/20
60 Alt DB Snatch
50 T2B

Rx = 50s/35s