Open Retest

Competition Class

Strength

Strength, Skills & Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press

B) 10 x 1 Snatch 60/60/65/65/70/70/75/75/80/85

C) 3 x 10s descent + 10s Hold OHS

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
(2 false grip, 2 non-false grip)
3 Jumping MU (w/ false grip)
+ kipping Ring Dip

5 Sets
1 Strict MU + 2 Strict Dips
+ 2 Strict False Grip C2R Pull-ups
Rest 1-2min between sets

For Time:
Kipping MU 5, 4, 3, 2, 1, 4, 3, 2, 1, 3, 2, 1, 2, 1, 1
*if easy, add vest
*if too diff, use spotter, start with lower
reps. ex. 3, 2, 1, 2, 1, 1, 1, 1, 1

CORE

3 Rounds for Quality

20s GHD Hollow Swimmers
(pvc in back rack, body parallel to floor)
5 SLOW GHD Back Extensions
10 Banded Pallof Press

MetCon

Class

E2M10M
8 OH Lunges
*build to heavy 8 over 5 sets
1 Pull-up Complex
*3 beat swings + 2 swings w/ tap + 1 Pull-up (or C2B)

20min AMRAP
25-ft. (or 10 stationary) overhead walking lunge 95/65
8 Burpees Over the Bar
25-ft. (or 10 stationary) overhead walking lunge 95/65
8 chest-to-bar pull-ups