Jack Rabbit-esque

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
2 Transitions
3 Ring Dips (2/2/2/2 tempo)
5s L-sit in support
1 L-sit Front Roll (or attempt)
1 Slow Negative L-sit MU
1 Back Lever (5sec)
1 Skin the Cat (5 sec)
1 Front Lever (5sec)
3 Strict L-sit chest to ring pull-ups

3 Giant Sets (each AFAP)
5.4.3.2.1 Kipping Muscle Ups
Rest as needed between
*use spotter on bigger sets if needed

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting Muscle Clean (@ knee) + Jerk (building)

B. 7 x 1 Hang Clean & Jerk
2x75/2x80/2x85/1x75

C. 5 x 1 Clean Pulls @ 105%

 

 

 

MetCon

CLASS

10min Bounding

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of alt DB snatches 50/35 
2 minutes of double-unders
2 minutes of alt DB snatches 50/35
3 minutes of double-unders
3 minutes of alt DB snatches 50/35

Score = a: total reps of double unders b: total reps of snatches