Hold Strong

Competition Class

Strength

Skills&Drills

FATIGUED GYMNASTICS

7min AMRAP
Ascending Ladder
1 Ring Muscle ups, 3/2 Cal Bike
2 RMU, 6/4 Cal Bike
3 RMU, 9/6 Cal Bike
4 RMU, 12/8
5 RMU . . . .
*courtesy of COMPTRAIN

OLYMPIC WEIGHTLIFTING

A. E3M15M
3 Position Snatch
*hip down
55, 60, 65, 70, 75%

B. 3 x 10s descent & 10s hold OHS
*start @ 65%, build over the 3 sets

 

 

MetCon

CLASS

In Teams of 2:
E2M10M
3 TnG Power Clean & Jerks
-- 2min transition -- then into . . .
20min AMRAP
Partner 1: 1 Round of Cindy (or RX+ = 1 Round of Mary)
Partner 2: 3 TnG Power Clean & Jerk + Front rack hold 135/95
*Switch after each round of Cindy/Mary
*Partner cannot start round of Cindy / Mary until the start of the first C&J
*Must hold front rack for duration of round. If dropped, all movement stops until front rack is restored.