Fran-lung Anyone?

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press
B) Snatch -- Triples @ 60/65/70/75
C) 3 x 10s descent + 10s Hold OHS

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

On a 15min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
1 + 4, 1 + 5 and so on
*use spotter if needed
*if you miss a strict MU,
continue on with kipping
*if you miss a kipping MU,
start back @ 1 + 1

CORE
3 Rounds for Quality
20s GHD Hollow Swimmers
(pvc in back rack, body parallel to floor)

5 SLOW GHD Back Extensions

10 Banded Pall of Press

MetCon

E2M10M

1 Cluster + 4 Thrusters
Pull-up complex: 3 Strict Pull-ups,
3 beat swings, 2 taps, 2 pull-ups (or C2B)

10min AMRAP
3, 6, 9, 12, 15, 18 . . . .
Thrusters 95/65
Pull-ups
(RX+ = 50s/35s DBs & C2B)