Squatoberfest & Testing Time

Competition Class

Strength

SKILLS, DRILLS & TESTING

GYMNASTICS

A. 3 Rounds
5 Ring Swings
4 Floor Kip Transitions
3 Kipping Ring Dips

 B. 3 Rounds
1-3 Muscle Ups

 C. 5min AMRAP
Ring Muscle Ups
*start with max UB set

 OLYMPIC WEIGHTLIFTING

A. 5 x 3 Position Muscle Snatch - building

B. 7 x 1 Snatch (start @ 65%, build, then back off for last 2)

C. 5 x 1 3sec Snatch Pull

MetCon

CLASS

E5M20M
7 Front Squats immediately
into 13 Back Squats
*@ 70% 1RM Front Squat

 7min AMRAP
3 C2B Pull-ups
3 Burpee Box Jump Overs 24/20
6 C2B Pull-ups
6 Burpee Box Jump Overs 24/20
9/9, 12/12, 15/15, ...