POWER TIME!!!!

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 4 x 4min Rounds w/ 1min Rest
15 GHD Sit-ups
12 Burpee Box Jump Overs 24/20
12 DBL DB GTOH 50s/35s
RD1&3: AMRAP Bar Muscle Ups
RD2&4: AMRAP Ring Muscle Ups

B. 3 Rounds for Quality
1 Strict Muscle Up
5 Strict Ring Dips
1 Slow Negative MU
5 C2R Pull-ups

OLYMPIC WEIGHTLIFTING

10min EMOM
1 High Hang Snatch

5min EMOM
1 Snatch Pull @ 105%

 

 

 

MetCon

CLASS

E3M15M
6 Alt Back Rack Lunges (HAP) +
6 Alt Jumping Lunges

5 Rounds for Time:
5 Deadlifts 275/185
10 Burpees