Pushing & Pulling

Competition Class

Strength

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 50% 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%, 50%, 40%, 30%, 20%, 10%, 50%, 40%, 30%, 20%, 10%
of best kipping set w/ 1min rest between sets"
*beginners, use spotter, aim to get 10-15 MUs

OLYMPIC WEIGHTLIFTING

A) 4 x 3 position power snatch + 3 snatch balance w/ 5 sec hold at bottom of last rep

B) 3 Snatch @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80

C) 12 x 2 Banded Speed Snatch Pulls @ 45% 1RM

MetCon

CLASS

10min EMOM
odds: 5 Bench Press
evens: 3 Strict Pull-ups
*adv. 1 Pegboard ascent or 1 legless rope climb

4 Rounds for Time:
15 HSPU or DBL DB STOH 50s/35s
20 DBL DB Front Rack Lunge 50s/35s
25 Box Jump Overs 24/20