Erin Sarro

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

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

B. MUSCLE UP EMOM
20% of Total Reps from 5min AMRAP
*until failure or 30+ reps are accumulated
*if failure under 4min, take a minute off, decrease reps by 1 and continue
Ex. If 30 in 5min AMRAP then 6 EMOM until failure

 

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Muscle Snatch + 1 Snatch Balance (work to 65% over the 5)

B. Snatch Waves

2 @ 70 / 75 / 80 / 70 / 80
1 @ 75 / 80 / 85 / 90 / 80 / 85 / 70 x 2

C. 5 x 1 Snatch Pull @ 100% (off blocks, just above knee)

MetCon

CLASS

5 Rounds for Time:

3 Deadlifts (bodyweight) (Rx+ = 1.5xBW)
19 Box Jumps 24/20
29 Wall Balls 20/14
then...
Run (or Row) 1989 meters