Monday Jan 02, 2017
Happy New Year!
Competition Class
Strength
E2M10M
E2M10M
6 OH Lunges (from floor - alternating - HAP)
3 Beat Swings + 3 Kipping Pull-ups + 3 Kipping C2B
20min AMRAP - OPEN 16.1
10 OH Lunges 95/65
8 C2B Pull-ups
10 OH Lunges 95/65
8 Burpees over the bar (bar facing if space permits)
SKILLS & DRILLS
3 Sets
5 Ring Swings
5 Floor Kip Transitions
5 Kipping Ring Dips
Rest as needed b/w
10min EMOM
30sec ME Muscle Ups
30sec Rest
E2M10M
3 Snatch (full)
Rd 1 - 3 TnG , Rd4&5 - not tng
3 Rounds
15 UB Thrusters 95/65 *as fast as possible
Rest 2min after each round
