BRING A FRIEND DAY

Competition Class

Strength

Skills&Drills

BARBELL GYMNASTICS

10min to heavy single snatch
"Snatch Ladder Down - For Time:
4 @ 80%
6 @ 70%
8 @ 60%
10 @ 50% "
*start each percentage with as many TnG reps as possible. Quick singles from there.

GYMNASTICS

"3x Complex (3 Ring Swings + 2 Ring P
ull-ups + 1 RMU (no dip) + 1 RMU"

3 Rounds (each UB if possible)
"1 MU + 1 MU + 1 Ring Dip + 1 MU
+ 2 Ring DIps + 1 MU + 3 Ring Dips"
3 Rounds
"RD1: ME UB RMU (no dip - swing &
transition only) "
RD2&3: 75% of ME UB from RD1

MetCon

CLASS

BRING A FRIEND DAY

10min Handstand & Handstand Walk Drills

10min AMRAP
15 Box Jumps 24/20
20 ALT 1-arm DB Hang Clean & Jerk 50/35

Rest 5min

10min AMRAP
15 Sit-ups
20 1-arm OH Walking Lunges (alt arms each round) 50/35