Box Sqwattttts

Competition Class

Strength

Skills&Drills

GYMNASTICS

3 Rounds
1-3 Ring Muscle Ups

1 Round
ME UB Ring Muscle Ups

3 Rounds
33% of ME UB RMU
Rest as needed

1 Round
ME UB T2B

3 Rounds
33% of ME UB T2B
Rest as needed

OLYMPIC WEIGHTLIFTING

3 Rounds (light, medium, medium +)
3 Muscle Snatch
3 Tall Snatch
3 Snatch Balance

15min EMOM
min1, 2, 3, 4, 5
1 High Hang Snatch
min6, 7, 8, 9, 10
1 Hang Snatch
min11, 12, 13, 14, 15
1 Snatch

5min EMOM
2 Snatch Pulls @ 90%

 

 

 

 

MetCon

CLASS

10min EMOM
1 Box Squat (work to heavy single)

20min EMOM
min1: 15/12 cals (bike, skierg, row)
min2: 12 alt DB Snatches 50/35
min3: 30 Double Unders + 10 Push ups
min4: 10m HS Walk or 30s HS Hold
Repeat for 5 Rounds