Monday Mashy Mash

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. 7 x 1 Snatch (b/w 70&85%)D. 3 x 3 Back Squat (83/86/88)

MetCon

Class

6min AMRAP
5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 . . . . Machine Calories
9 Pull-ups or 6 C2B or 3/2 Bar Muscle Ups after each calorie round

Rest 4min

6min AMRAP
5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 . . . Burpees over the Bar (Bar Facing if possible)
3 Deadlifts after each burpee round 225/155

Rest 4min

6min AMRAP
5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 . . . . Machine Calories
10 ALT DB Snatch 50/35 after each calorie round