minute on, minute off

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
15 Straight leg abmat sit-ups
10 Beat Swings
7 Ring Rows

TECH
3 Rounds
4 C2B
4 T2B

5 Rounds
50% of best C2B pull-ups + 2 rep across
Rest 2min b/w

5 Rounds
50% of best T2B pull-ups + 2 rep across
Rest 2min b/w

3 Rounds for Quality
7-10 Strict T2B
20 Strict C2B Pull-ups (use a big band, focus on staying hollow & retracting scaps @ top)

MetCon

Class

10min EMOM
1 Low Hang Snatch
immediately into
10min EMOM
1 Snatch

3 Rounds of 1min AMRAPs
1. Sit-ups or High Plank shoulder taps
2. Hang Squat Cleans 75/55
3. Push Press 75/55
4. Power Snatch 75/55
5. Rest