Grace

Competition Class

Strength

Skills and Drills

GYMNASTICS STAMINA

4 Ring Muscle Up Giant Sets
1.2.3.2.1 Unbroken Ring Muscle Ups
*rest as litlte as possible between mini-sets, 3min b/w giant sets

Rest 5min

7min AMRAP
5 HSPU (strict for as many reps as possible each round)
5 DBL DB Thrusters 50s/35s
5 T2B

8min EMOM
odds: 10s bottom of ring dip hold
evens: 10s ring pulses @ support




OLYMPIC WEIGHTLIFTING

WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
Snatch

Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL

4min EMOM
3 Position Snatch (hip down)
*30-40% 1RM

WORK

Snatch  waves (not tng)
*add 2.5-5# to sets from last week

Triples @ 55, 60%
Doubles @ 55, 65, 70%
Singles @ 65, 75, 80, 85, 80, 85, 90%

ACCESSORY

Snatch Pull 5x1 @ 105%

MetCon

CLASS

Grace
For Time:
30 Clean & Jerks 135/95

E3M12M
10 Back Squats
*start @ 50% 1RM, build
*no pause between reps, work to heavy set 10