BUNCH OF JERKS

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x Ring Series
1 Strict Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Skin the Cat (5 sec)
1 Front Lever flat tuck + 1-leg straddle (5sec)
3 Strict L-sit chest to ring pull-ups

B. On a 10min clock:
2.3.4.5.6....... (ladder)
Kipping MU Transitions (no dip*)
*begin each set with 2 full muscle up then go to transitions only

MetCon

E2M10M

2 Jerks (from the rack)
8 DBL DB/KB Bent Over Row

6 Rounds
2min on: 1min off
5 Strict Pull-ups
10 Push Press 95/65
10 FR Lunges 95/65
*continue each round where you left off

Score = Rounds + Reps