Barbellin'

Competition Class

Strength

SKILLS & DRILLS

SKI CONDITIONING

0-10min
Ski 100/80 Cals
Rest remaining time
10-14min
Tabata
8 X 20s work followed by 10s of rest
Rest 3min
17-fin
Ski 100/80 Cals

*on 100/80, no sprint start & stay within 3s of your chosen 500m split pace
*on Tabata, sprint start & stop rowing for rest (@ apprx 90%) - goal is 50+, 32+

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 1:15min 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

GYMNASTICS

4 Rounds
60% of best UB C2B
Rest precisely 1:30 between rounds
*if C2B volume is more than 80 reps, go to 5 x 5 strict C2B pull-ups (AHAP)

MetCon

CLASS

4min AMRAP
9 Power Snatches 95/65
12 Power Cleans 95/65
15 Push Jerks 95/65
AMRAP Overhead Squats w/ remaining time
*RX+ = 135/95
**Score = total overhead squats

Rest 6min

20min AMRAP
10 Power Snatch 115/75
20 Overhead Squats 115/75
30 T2B
40 Alt DB Hang Clean & Jerk 50/35