Hang on

Competition Class

Strength

Skills & Drills

COMPETITION

A. 2 Rounds
Row 20/15 Calories
5 Muscle Snatch + 5 OHS + 5s pause on last rep (empty bar)
5 Ring Swings + 4 Low Ring Transittions + 3 Ring Drips

B. 5 Rounds
1-3 Ring Muscle Ups
1-3 Snatch (work up to start weight of C)

C. 5 x 2min Rounds on 1min rest
60% of best UB Ring Muscle Ups
AMRAP Squat Snatch w/ remaining time
Rd1:205/135 Rd2:185/125, Rd3: 155/105, Rd4: 135/95, Rd5: 95/65

D. 3 x 3 Back Squat (82/85/87)

MetCon

Class

E2M12M
1 Hang Clean & Jerk

For Time:

50 Alt DB Hang Clean & Jerk 50/35
50/40 Cal Row 40/30 Cal Bike
30 Alt DB Hang Clean & Jerk 50/35
30/20 Cal Row or 20/15 Cal Bike
10 Alt DB Hang Clean & Jerk 50/35
15/12 Cal Row or 10/8 Cal Bike

*15min time cap