Brace Yourself. Pace Yourself

Competition Class

Strength

Skills and Drills

BARBELL GYMNASTICS

5 x 1min rounds, 2min rest between
AMRAP Power Snatch
*start each round w/ max unbroken touch and go
Rd1: 95/65, Rd2: 115/75, Rd3: 135/95, Rd4: 155/105, Rd5: 165/115

GYMNASTICS SKILLS

A. 5min AMRAP
1. 2. 3. 4. 5. 6. . . . .UB Ring Muscle Ups
*rest as needed between mini sets
*if you miss during a set, start back at 1

B. 7min EMOM
30% of best UB T2B (add 1 to each set from last week)

C. 7 x 1 Strict Ring Muscle Up (add MB between feet if easy) (scale to low rings w/ band if too hard )

D. E2M10M
6 Strict T2B (w/ WB b/w feet if possible)

MetCon

CLASS

Cash in: 10min empty bar snatch tech
9 - 6 - 3 Thrusters 135/95
Bar Muscle Ups (Ladies: 6/4/2 BMU)

25 Burpees

15 - 12 - 9 Thrusters 115/75
C2B Pull-ups

25 Burpees

21-15-9 Thrusters 95/65
Pull-ups

*the workout goes like this:

Complete  9 Thrusters, 9/6 Bar Muscle Ups, 6 Thrusters, 6/4 BMU, 3 Thrusters, 3/2 BMU then complete 25 burpees then decrease weight on the barbell and complete 15 thrusters, 15 chest to bar pull-ups, 12 thrusters, 12 C2B, 9 Thrusters, 9 C2B then complete 25 burpees. Lower the weight again and complete 21 Thrusters, 21 Pull-ups, 15 Thrusters, 15 Pull-ups, 9 Thrusters, 9 Pull-ups -- after the set of 9 pull-ups, curl up into a ball on the floor and ask why you do this to yourself while secretly knowing the answer is because you're awesome.

Cash out: Tabata Plank, Tabata Side Plank (switch sides each round)