3s, 2s, 1s GO

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. 2 Rounds, each for time:
21 Pull-ups
15 C2B
 9 Bar Muscle Ups
*rest 3min between rounds

B. 1, 2, 3, 4, 5, 4, 3, 2, 1 reps for time:
Ring Muscle Ups
*5min time cap

C. 3 x 3 Strict C2R Pull-ups (w/ false grip) + 10s False Grip Hang


OLYMPIC WEIGHTLIFTING

A. 5min EMOM
3 Position Snatch (hip down)
*30-40% 1RM

B. Snatch
3@60%, 3@65%, 2@70/75, 1@80/85/90, 2@75/75

C. Snatch Pull 5x1 @ 115%

MetCon

CLASS

3min AMRAP
Squat Clean & Jerk
Rx = 155/105, Rx+=205/135 *squat
- Rest 1min -
3min AMRAP
Row/Bike/Ski (cals)
- Rest 1min -
3min AMRAP
5 T2B
5 HSPU (or DBL DB/KB Push Press 50-53s/30-35s
- Rest 1min -
Repeat with 2min AMRAPS
Repeat with 1min AMRAPS
Maintain 1min rest between intervals