Monday Jul 24, 2017
New Skill Work!
Competition Class
Strength
STRENGTH, SKILLS & DRILLS
OLYMPIC WEIGHTLIFTING
A) Muscle Clean + 3 Sec Pause FS (keep HG)
3x3
B) Clean & Jerk from blocks:
65/3, 75/3, 80/3x3
C) Clean Pull: 95/1x5
GYMNASTICS
3 Rounds
3 Ring Swings + 3 Swings with pull to hips
3 Banded MU Transitions
3 Kipping Ring Dips
On a 10min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
*add 1 kipping rep after each rest
*if you miss a kipping MU, start back @ 1+1
*if you miss a strict MU, get a spotter
or just do the kipping portion (must get 4 strict min)
MetCon
CLASS
E2M10M
2 Hang Snatch +
5 Strict Dips
30-20-10 reps for time:
Burpees
Power Snatch 75/55
Box Jumps 24/20
