B(ring)AF(riend)

Competition Class

Strength

Skills&Drills

GYMNASTICS
STRICT C2B Pull-ups
5 Sets of 70% of Strict C2B Best - rest 90s-2min b/w efforts
*If 0, use spotter for 5x3 strict or go to low bar

Kipping/Butterfly C2B
50% of best set w/ 1min rest between sets
*if 0, or still working on pull-ups, do 7 sets of 5 perfect kip/btrfly pull-ups

OLYMPIC WEIGHTLIFTING

A) 4x4 Sotts Press

B) 1 Power Snatch
work to technical max over 8 sets
then 3 @ 80% of tech max

C) 1 Power Clean
work to tech max over 8 sets
then 3 @ 80% of tech max

 

MetCon

CLASS

15min EMOM

min1-5: 1 Strict Press
min6-10: 1 Push Press
min11-15: 1 Push Jerk
*aim to build across all 15 sets

In Teams of 2:
For Time:
1000m Row
50 Synchro Air Squats
40 Synchro KBS 53/35
30 Synchro Sit-ups
20 Synchro Burpees
1000m Row