Push and pull all the things

Competition Class

Strength

Skills & Drills

Ring Series
1 Strict Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Front Lever tuck (5sec)
3 Strict L-sit chest to ring pull-ups

6min EMOM
1 High Hang Clean (focus on speed & perfect receiving position)

6min EMOM
1 Muscle SNATCH (work to technical max)

E3M6M
3 x 2-sec pause jerk drives (100-105%)

MetCon

10min. EMOM

evens: 3 Push Press or 3 Deficit HSPU
odds: 8 ring rows

On a 14min clock
4min Row (cals)
1min rest
3min Pull-ups
1min Rest
2min Power Cleans 135/95
1min Rest
1min STOH 135/95