Stairway to Gainzville

Competition Class

Strength

Skills and Drills

GYMNASTICS

3 x 1-3 Ring Muscle Ups

5 Rounds
15/12 Cal Bike or Ski
immediately into Ring MU cluster.
if max is under 3: 1.1.1. If max is 4-6. 2.2.1
if max is 7+: 50% of max. 30%. 20%.
Rest max of 5s between reps
Rest 3min between sets

5 Rounds
1-2 Strict MU + 3 Strict C2R Pull-ups
Rest 2min between sets

OLYMPIC WEIGHTLIFTING

A.5 x 2 Snatch Grip BTN Push Press + 2 Snatch Balance (hold 5sec at bottom of 2nd) -- *building

B. Snatch
2 @ 65/70/65/70/75
1 @ 80/85/80/85/80/80

C. 1min AMRAP Power Snatch @ 75% of 1RM Power Snatch

D. 5x1 Snatch Pull + 3 position negative w/ 1 sec pause @ each @ 100%

MetCon

CLASS

E2M10M
2 Bench Press
5L / 5R Bent Over Rows

12min AMRAP
3, 6, 9, 12, 15, 18 . . .
Clean & Jerk 155/105
C2B Pull-ups
-- 30 Double Unders b/w each round --