17.3

Competition Class

Strength

Skills and Drills

GYMNASTICS STAMINA

3 Rounds
5 Ring Swings
5 Low Ring Transitions
5 Kipping Ring Dips
*rest as needed bw rounds

4 Rounds
60% of best RMU set

Rest 1:30min between sets

3 Rounds
5 Low Ring Foot Assisted Strict Muscle Ups
*use as little assitance as needed on each rep
Rest 2min between rounds

3 Rounds
10s Ring Pulses @ top of ring dip
*hold top of ring dip, pulse rings away from body and back
7 Russian Dip Push-ups
https://youtu.be/5HyAudsim6Y
Rest 1min between rounds

ROW CONDITIONING

0-10min
Row 120/100 Cals
Rest remaining time
10-14min
Tabata
8 X 20s work followed by 10s of rest
Rest 3min
17-fin
Row 120/100 Cals

*on 120/100, no sprint start & stay within 3s of your chosen 500m split pace
*on Tabata, sprint start & stop rowing for rest (@ apprx 90%) - goal is 65+/45_+

MetCon

CLASS

10min to work to 1RM Snatch

For Reps
Prior to 8 minutes, 3 rounds of:
6 C2B Pull-Ups
6 Squat Snatches 95/65
Then 3 rounds of:
7 C2B Pull-Ups
5 Squat Snatches 135/95
* Prior to 12 minutes, 3 rounds of:
8 C2B Pull-Ups
4 Squat Snatches 185/135
* Prior to 16 minutes, 3 rounds of:
9 C2B Pull-Ups
3 Squat Snatches 225/155
* Prior to 20 minutes, 3 rounds of:
10 C2B Pull-Ups
2 Squat Snatches 245/175
* Prior to 24 minutes, 3 rounds of:
11 C2B Pull-Ups
1 Squat Snatch 265/185

* If all reps are completed, time cap extends by 4 minutes.