TESTING TESTING 123

Competition Class

Strength

OLY, SKILLS & DRILLS

See notes @ bottom of page

OLYMPIC WEIGHTLIFTING

A) 3 Muscle Snatch + 10 sec OHS hold (hold bottom of OHS for 10sec) 3 x 3 + 1

B) Power Snatch
Work to a heavy single (3 misses MAX)

C) Snatch Pull
105 of today's best/2x4



GYMNASTICS

3 rounds:
1 Skin the Cat
5 Ring Swings
3 Banded Transitions
2 Jumping MU trans + kipping ring dip


TEST
5min AMRAP
Strict Muscle Ups (use low rings & band if 0 strict)

TEST
5min AMRAP
Start with Max Effort UB Set Kipping MU
then AMRAP with remaining time

MetCon

CLASS

E5M20M
7 Front Squats immediately into
13 Back Squats
All 4 sets @ 65% of FS 1RM

4 Rounds for Time:
15 Sit-ups
10 STOH 135/95
Rx+ = 165/115

*8min time cap