The Chief

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 1-3 Ring Muscle Ups
Rest as needed between (use as primer for part B)

B. 5 Rounds
15/12 Cal Bike or Ski
immediately into ME UB Ring MU
Rest 2min between sets

C. 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
3 @ 65/70/65/70/75
1 @ 80/85/80/90/80/80

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

D. 5x1 Banded Snatch Pulls @ 100%

MetCon

CLASS

E90s x 6
3 TnG Power Cleans
*building

The Chief
5 x 3min AMRAP w/ 1min rest
3 Power Cleans 135/95
6 Push-ups
9 Air Squats