SUITCASE

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. 3 x Ring Series
1 Strict Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Skin the Cat (5 sec)
1 Front Lever flat tuck (5sec)
3 Strict L-sit chest to ring pull-ups

 

 

B. On a 10min clock:
1.2.3.4.5.6....... (ladder)
Kipping MU Transitions (no dip*)
*begin each set with 1 full muscle up then go to transitions only

 

OLYMPIC WEIGHTLIFTING

A. 4x5 Sotts Press

B. 7 x 1 High Hang Snatch
(70/75/75/75/80/80/80)

C. 5 x 2 Snatch Pull @ 105%

MetCon

CLASS

12min to find:
1RM Push Press

5 Rounds for Time:
30 Suitcase Lunges (15 L-arm, 15 R-arm) 70-72/50-53
25 Sit-ups
30 Double Unders