PRs for Days!

Competition Class

Strength

OLY, GYMNASTICS, CORE

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Hang Muscle Clean + 3 Press From Split

B) Clean & Jerk 2/60%, 2/65, 2/70, 2/75, 2/80, 1/85, 1/90

C) 3 x 3 Pendlay Row (heavy)

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

5 Sets
1 Strict MU + 3 Strict Dips + 2 Strict False Grip C2R Pull-ups
Rest 1-2min between sets

For Time:
5, 4, 3, 2, 1, 4, 3, 2, 1, 3, 2, 1, 2, 1, 1 Kipping MU
*if easy, add vest
*if too diff, use spotter, start with lower reps. ex. 3, 2, 1, 2, 1, 1, 1, 1, 1

CORE

3 Rounds for Quality
20s GHD Hollow Swimmers
(pvc in back rack, body parallel to floor)
5 SLOW GHD Back Extensions
10 Banded Pallof Press

MetCon

2:1 then 1:1

2min Pull-ups (RX+Bar Muscle Ups)

Rest 1min

2min Squat Cleans 135/95 (Rx+185/125)

Rest 1min

2min Row (cals)

Rest 1min

2min STOH 95/65 (Rx+135/95)

Rest 1min

Repeat with 1min work, 1min rest