Grace

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. MOVEMENT PREP
3 Rounds, for Quality
10s Ring Row Hold (at chest)
10s Ring Dip Hold
10s Ring Support Hold
10 Hollow Rocks
10 Arch Rocks
Then… 2 sets of 3 low ring strict RMU
then 2 sets of 5 ring swings, 4 low ring transitions, 3 ring dips

B. Cluster Ring Muscle Ups
4 Giant Sets
1.3.2.1
(increase across if easy last week, otherwise add 1 rep to each giant set)
*rest 10s between mini sets. Rest as needed b/w giant sets

C. 5 Rounds, for Quality
3 Strict Matador Dips (AHAP)
3 Strict C2B Pull-ups (AHAP)

E2M20M
Sprint Row 40s @ 8/7 damper
1:20 easy row w/ remaining time

 

MetCon

CLASS

16min EMOM
1 Power Clean & Jerk
1-8 @ 80%
9-16 @ 85%

Grace
30 Clean & Jerk 135/95 for time
or
Heavy Grace, 30 reps @ 80% 1RM