Another Unilateral Load

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 1 of 3s snatch pull + hang snatch + snatch balance + OHS hold 5s"

B. 1 Power Snatch + 1 Snatch
build over 5 sets"
back off 20-30#
"5 x 1 Snatch
(building to 85%)"
back off to 75%
2 x 1 Snatch
C. 5min EMOM - 2 snatch pulls @ best from today

GYMNASTICS SKILLS

A.4 x 5 Ring Swings
(squeeze something between feet,
keep upper body 'quiet' in the arch)"

B. 4 x 5 Low Ring Transition
(rings around hip height, start in hollow, 'drive' hips to
rings and then transition over -- NO false grip)

C. 4 x 3 Kipping Ring Dips

D. 4 Giant Sets
2.2.3.2.2 Ring Muscle Ups
*rest as little as needed in giant set,
rest as needed after giant set"

GYMNASTICS STRENGTH
5 x 1 Strict Muscle Ups (use low rings and band 'backpack'
as needed or a spotter)5 x 3 Dips (on matador, AHAP)
superset with 5 x 3 C2R Pull-ups (w/ false grip)

MetCon

CLASS

E2M10M
8 Back Rack BB Lunges
immediately into 6 jumping lunges

3 Rounds for Time:
30 Alt DB Snatch 50/35
15 T2B
20 Alt DB Step Up 50/35 to 24/20