Back Squats Back Alright

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 1 - 3s Clean Pull + 1 Hang Clean + 1 2s Pause FS + 1 Jerk
*build to 55% over 5 sets

B. 1 Power Clean & Jerk
55%, 60%, 55%, 60%, , 65%, 70%, 75%, 65%, 70%, 75%, 80%, 80%

C. 5min EMOM
1 Clean Pull @ 100% w/ 5s negative

GYMNASTICS SKILLS

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

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

4 x 3 Kipping Ring Dips

4 Giant Sets
2.3.4.3 Ring Muscle Ups
*rest as little as needed in giant set,
rest as needed after giant set

GYMNASTICS STRENGTH
7 x 2 Strict Muscle Ups (use low rings and band 'backpack'
as needed or a spotter)

5 x 3 Dips (on matador, AHAP)

MetCon

CLASS

10min to work through:
10 Back Squats
1 5s Back Squat Hold
10 Back Squats
1 5s Back Squat Hold
10 Back Squats
1 5s Back Squat Hold

2min AMRAPs, separated by 1min of rest

2min AMRAP
KBS 53/35

Rest 1min

2min AMRAP
Wal Balls 20/14

Rest 1min

2min AMRAP
T2B

Rest 1min

2min AMRAP
Row / Bike (cals)

Rest 1min

2min AMRAP
Alt DB Snatch 50/35