EMOMing

Competition Class

Strength

Skills and Drills

GYMNASTICS CONDITIONING

3 Giant Sets:
2.3.3.2.1 Ring Muscle Ups
*come off rings between 1/2/3 etc briefly
*rest as needed between giant sets
*if easy, add vest 20/14

OLYMPIC WEIGHTLIFTING

A. 5 Rounds of the complex
1 Muscle Snatch + 1 TnG Power Snatch + 1 TnG Snatch

B. Snatch Gwen
15 - 12 - 9 reps for load
TnG Power Snatch
Rest as needed between loads

MetCon

CLASS

20min EMOM
1 Clean & Jerk
*first 10 @ 80%
*second 10 @ 85%

10min AMRAP
25 KBS 53/35
30 Walking Lunges