TnG CJs

Competition Class

Strength

Skills&Drills

GYMNASTICS

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

4 x ME - 2 Kipping Muscle UPs
*stop 2 short of failure
1 x ME Kipping Muscle Ups

OLYMPIC WEIGHTLIFTING

E2M12M
5 TnG Power Snatch
Then . . .
ME UB TnG Power Snatch @ 80% 5RM

MetCon

CLASS

E2M10M

3 TnG Power Clean & Jerk

18min AMRAP
5 Clean & Jerk 135/95
10 T2B
10 Push-ups
15 Squats