Just hold on

Competition Class

Strength

Skills & Drills

COMPETITION

GYMNASTICS

3 Rounds
15 Straight leg abmat sit-ups
10 Beat Swings
7 Ring Rows
12 Alt Step Ups (load 'up' leg as much as poss)

TECH
3 Rounds
5 C2B
5 T2B
10 Alt Pistols (afap)

5 Rounds
50% of best C2B pull-ups + 3 rep across
Rest 2min b/w

5 Rounds
50% of best T2B pull-ups + 3 rep across
Rest 2min b/w

For Time:
50 Alt Pistols

3 Rounds for Quality
7-10 Strict T2B
20 Strict C2B Pull-ups (use a big band, focus on staying hollow & retracting scaps @ top)

AGE GROUP QUALIFIERS

COMPETE!!

 

MetCon

Class

10min EMOM
1 Power Clean @ 80%

20min AMRAP
Run 400m
AMRAP TnG Power Cleans 135/95

score = total tng power cleans